Immune System

In addition to antioxidants, other nutrients related to the immune system are often low in athletes. As noted above, this is because of a relatively high oxygen uptake from training and racing. Many athletes often get sick following competition, or they get a cold that lasts more than the few days it should take the body to recover from that illness. This problem is, in part, associated with poor functioning of the immune system.

Nutrients that help support the immune system are many—the most important and most powerful is a substance called glutathione. You can’t take this in supplement form because it’s digested in the intestines before you can absorb it; those products that claim to be glutathione are really the raw materials the body needs to make glutathione, the inclusion of which should be an important focus of your diet. These include:

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  • Natural forms of vitamin C and E and lipoic acid. Vegetables and fruits, along with raw almonds, cashews, and sesame seeds, will provide sufficient levels of these nutrients.
  • The amino acid cysteine is even more important and is a component of whey—in powder form it’s a common dietary supplement.
  • Sulforaphan, a sulfur compound in cruciferous vegetables such as broccoli, kale, brussels sprouts, and cabbage, is very potent in helping the body produce glutathione. Two- to three-day-old broccoli sprouts (before their leaves turn green) have the highest levels of sulforaphan (these are easy to sprout at home for use in salads, smoothies, etc.).

Common herbs that contain phytonutrients include turmeric and ginger. These can be obtained in their fresh state—ginger, especially, is available as a root in most stores that carry fresh vegetables. These can be used regularly in many different recipes. Ginger tea made with honey is a great refreshing drink that can significantly help immune function and provide carbohydrates following a hard workout or competition.