Sometimes getting sick or injured while training is beyond your control, but your food choices can prevent you from sitting on the sidelines—or help you recover faster.
Written by: Sally Berry, R.D.
Eat To Prevent Illness (colds, minor viruses)
Tip: Establish good pre- and post-training nutrition habits. Grab a recovery drink with quercetin-rich cherries and blueberries to prevent immune suppression, DOMS (delayed onset muscle soreness) and excessive tissue breakdown. Get lots of sleep—it assists with nutrient absorption and recovery.
Boost these nutrients:
Iron and zinc (seafood, lean meat, beans) to help prevent infections.
Vitamin C (citrus, fresh melon, berries, peppers); vitamin A (peaches, sweet potatoes, carrots, kale); vitamin E (nuts, seeds, oils) and selenium (seafood, brazil nuts) act as antioxidant protectors from damage caused by training.
