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Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness

Summary:
In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training.

Takeaways:

• Athletes are more susceptible to illness during high training volumes.
• Sleep is crucial for immune health and recovery.
• Stress can weaken the immune system, making athletes more vulnerable.
• Nutrition plays a vital role in supporting immune function.
• Adequate protein intake is essential for immune health (along with adequate fueling in general)
• Zinc and vitamin C might help reduce the severity of illness.
• Hydration is important, especially when feeling sick.
• Moderate exercise enhances immune activity, but excessive training can suppress it.
• Listening to your body is key in managing health and training.
• It's normal for athletes to get sick; managing it effectively is important.

Sound Bites:

• "What can you do to keep yourself healthy?"
• "Stress can compromise our immune system."
• "Exercise enhances immune activity."

Chapters

00:00 Strategies for Maintaining Immunity

01:43 Nutrition's Role in Immune Health

13:27 Understanding Immune Support Supplements

14:41 Nutrition's Role in Immune Health

16:52 The Impact of Exercise on Immunity

21:24 Adjusting Supplements When Feeling Ill

24:02 Managing Training and Illness

Resources: 

https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective

Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484

NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]