Strength Conditioning and Nutrition 101

The Immune System

• Intense & prolonged training/competition event inhibit immune status for up to 6hrs
• During these 6 hrs athlete are most susceptible to attacks on the lymphocytes from a variety of immune infections
• Most common in athletes competing and training in endurance exercises
• Increase susceptibility to URTI’s that usually lead to ear infections and colds for prolonged periods of time

• Prevent unnecessary infection – hygiene
• Enhance immune system
• Rest (proper sleep)

• Conditionally essential amino acid
• Vital metabolic fuel during exercise for ta variety of components of the  immune system
• Enhancement of protein & glycogen synthesis
• Low glutamine levels post-exercise for extended periods of time equate to immune suppression
• blood glutamine levels  reduced due to exercise can last up to 6hrs post-training
• In order to resist this one should attempt to replace it before, during or after training
• Chronic low blood glutamine levels = harder for body to respond to attacks on the immune system
• Leads to hindered health profiles and performance

• Large contribution to athlete’s and exercise participants nutritional needs
• Enhances energy balance during intense training
• Enhances immune system health while contributing to performance
• Leads to optimal performance

• Antioxidant
• Assists with iron absorption
• Reduces susceptibility to URTI’s in endurance athletes
• Improves immune system function during strenuous exercise
• No benefit found in literature fir moderate but significant in intense
• However for the general public most need additional vitamin c and will benefit their general health

• Constituent of enzymes that readily assist in digestive process
• Essential trace element in enzymes for normal metabolism
• 25-100mg/d has been shown to reduce cold symptoms and help limit URTI’s
• Supplementation has shown to reduce elderly hospitalisation and liver plasticity
• May enhance immune system More research needed – athletic population because athletes have been found to often be zinc deficient

• Labelled the “immune herb”
• Diminishes the onset of cold symptoms
• Helps eliminate URTI’s
• Limited to no research for athletes and exercise populations
• More research needed

• Antonio, J. (2008). Essentials of sports nutrition and supplements. Totowa, N.J: Humana Press.
• Picture was retrieved from  http://www.bodybuilding.com/fun/how-supplement-whey-protein-can-boost-immune-health.htm