eatingRD.com Food. Fitness. Nutrition. Life!

We all know that the holidays are fast approaching!  Every store we go into is blasting festive, cheery music, lights are twinkling, and for some, everything is blanketed in that white stuff that’s wonderful to look at but not so fun to drive in. While we’re scrambling to get every last task accomplished, all the gifts wrapped, the house cleaned, cookies baked for the cookie exchange, and still find the energy to make it to the gym or train, the last thing on our minds is our own sanity and health!  

Exercise has numerous health benefits, but while walking can reduce the number of sick days by 40%, running a marathon can increase one’s risk for illness 2-6 fold.  Why is that?  After a more intense exercise session, the body experiences a period of immunodepression or ‘open window’ of 3-72 hours which decreases antiviral and antibacterial resistance and increases risk of URTI. I know many of us, myself included, aren’t running marathons every other week, but it’s still important as active individuals to keep our immunity in tip top shape.

Here are just a few simple tips for your immunity and health as an endurance athlete:

• Sleep — Getting enough sleep is paramount!  Never underestimate the power of a nap!

• Eat from the rainbow — The many antioxidants in fruits and vegetables help combat the oxidative stress of endurance exercise and are full of nutrients like beta carotene and vitamin C.  Aim for those that are rich and dynamic in color like kale, spinach, sweet potatoes, citrus fruits, berries and winter squash.

• Get enough fluids — Aside from hydrating before, during, and after your training, it’s just as important to maintain hydration on an everyday basis.  Carry several bottles with you throughout the day and make sure your urine is a pale, lemonade color, not dark like apple juice.

• Train hard but not too hard — Listen to your body & have appropriate times for an intensity and volume reduction, with a dietary plan to match those changes.

• Adequate carbohydrates and calories — Having adequate carbohydrate during intense training results in attenuation of the exercise-induced immune response and physiological stress.  Go gradual with weight loss, as low energy availability can also suppress the immune system.

• Developing Research — Dr. Nieman’s team at the NC Research Campus are working on a ‘quercetin cocktail’ for athletes.  They found when highly stressed athletes consumed the flavonoid quercetin (1.4g/d 2 weeks) along with green tea extract, and fish oil, they saw a reduction in exercise-induced inflammation, oxidative stress, and improved immunity . . . stay tuned.

While there are numerous factors that play a role in our immune health, from diet, training, work, stress, and sleep, make sure to keep your nutrition strategy in top form for optimal training adaptation and overall health!

Here are some of my favorite recipes full of vibrant color:

Lemony Farro Salad with Roasted Veggies

Cumin Crusted Salmon Salad

Of course who can leave out a smoothie in a bowl with added spinach or kale and probiotic-rich yogurt.

Pumpkin Oats topped with POM arils

Salmon salad – very versatile and easy!

Also any kind of quick soup chock full of veggies and beans mmmm comfort

Hope you have a nice weekend! Chris is embarking on his first series of crit races (4 in a row!) this Sunday and I’m still debating whether to travel along and help out.

Also want to give a shout out to Kristen who finished her first 1/2 marathon last Sunday!!! Woooo!

I majorly need to work on my thesis and get a training ride in this weekend.  For the past 2-3 weeks, I’ve been getting in at least 2 training rides during the week, along with any cross training I have time for like pilates or body pump and I already feel a lot stronger.  I love when I get to ride into work and the weather was phenomenal this week.  For some reason I’ve gone to usually averaging 15.5 on most rides on my own to averaging 16.5-17 mph! wow, not sure where that came from, but I feel the racer in me slowly emerging 🙂 we’ll see if I still say that when the season really starts, ha!

What are you favorite immune-boosting foods/recipes?