Studies show that active people are generally less likely to get sick than the average person. But when they do, the impact is greater because performance or a goal is at stake.

Three important elements should be considered in your diet to keep your immune system strong.

1. Fruits and vegetables

Many micronutrients (vitamins and minerals) are known to help your body’ s defense:

• Choose dark, colorful fruits and vegetables to get a variety of these nutrients (kale, carrots, berries, etc.)
• Eat citrus fruits, strawberries, kiwis, tomatoes, red peppers and broccoli which are excellent sources of vitamin C. 
• Include alliums such as onions, garlic, cabbage, leeks and shallots which have antimicrobial properties. 

2. Vitamin D

In Canada, between the months of October and April, our body is not able to assimilate the UVB rays of the sun that allow the synthesis of this vitamin. In addition, very few people manage to get enough vitamin D from their diet.  

Studies have shown that particularly active people are at risk of deficiency. Pay special attention to this vitamin by consuming fortified products such as milk, soy beverages, yogurt, lots of fatty fish (salmon, mackerel, etc.) and add a vitamin D supplement to your routine. 

3. Carbohydrates

During prolonged training sessions (more than 90 minutes), get into the habit of regularly consuming carbohydrates through sports drinks or snacks (gels, compotes, dried fruit). These can reduce your chances of getting sick. Long runs create an increase in cortisol (the stress hormone secreted during exercise) and the elevation of several inflammatory markers of immunity, processes that will be lessened by the consumption of carbohydrates. 

To learn more, order one of our sports nutrition guides. Visit our online store and get 10% off with the promo code: MBDM10. It’s Christmas stocking time…