In working with the immune system in people leading an active lifestyle, a key factor is understanding that recommendations for the general population and for athletes differ significantly.
Moderate physical activity does strengthen the immune system; however, for competitive athletes or during high-intensity training, the load on the body increases dramatically, which can lead to a weakening of the immune response.
To maintain stable health and immunity in athletes of any level, four basic factors can be highlighted:
- sufficient recovery of the body, including adequate sleep;
- balanced nutrition considering the increased expenditure of macro- and micronutrients;
- proper use of pharmacological agents or their replacement with adequate nutritional support;
- control of psycho-emotional state and stress levels.
Additionally, environmental conditions, climate, ecology, and the level of contact with potential sources of infections also affect the immune response.
Training Process and Immunity
The impact of training on immunity directly depends on their intensity and recovery time between sessions. Here, the approach differs for competitive and non-competitive athletes.
Non-Competitive Athletes
The main advantage is that one can regulate the loads based on their own well-being.
The main task is not to overload the body and ensure sufficient recovery time.
- during calorie deficit phases, training should be less intense, considering the increased overall stress;
- during mass gain phases, more intense training is possible, as recovery improves against the background of nutritional surplus;
- in winter, it is recommended to avoid severe deficits and heavy drying phases, postponing them to warmer seasons;
- at the first signs of a cold or overload, reduce intensity or temporarily skip training.
Competitive Athletes
In the context of tight preparation deadlines, flexibility is limited, so it is important to plan work stages in advance to minimize the risk of losing form due to illness.
- start the weight reduction phase early to avoid extreme loads in the last weeks;
- apply load periodization with a peak long before competitions and a gradual decrease in intensity closer to the start;
- in the off-season, change the type of physical activity to restore the nervous system and immunity.
Nutrition and Immunity
The immune system largely depends on adequate protein intake and the proper functioning of the gastrointestinal tract.
Protein deficiency or poor absorption is one of the main reasons for a drop in immunity.
- monitor protein levels in the blood (reference — indicators during optimal nutrition);
- during deficit phases, add easily digestible amino acids and protein hydrolysates;
- glutamine is an important amino acid for gut health and immunity, especially during drying phases;
- select products while excluding potential allergens, testing them in advance during the off-season;
- carbohydrate sources should also be tested for tolerance, as they may contain allergenic proteins.
Allergic reactions, fluid retention, gastrointestinal problems, and skin manifestations are signals to exclude a product from the diet, especially during the preparation for competitions.
In addition to sufficient protein intake, it is important to ensure:
- sufficient fiber intake (20–30 g per day) to improve gastrointestinal function and protein absorption;
- maintain adequate hydration, especially during intense training or the use of diuretics.
Vitamins and Minerals
Supporting immunity is impossible without adequate intake of vitamins and minerals. The most important elements include:
- selenium — stimulates T-lymphocyte proliferation;
- zinc, copper, iron — key trace elements for immune response;
- vitamins A, C, E — antioxidants that support immunity;
- B vitamins (B2, B4, B6, B12) — necessary for protein synthesis and antibody production.
During the off-season, pharmacy complexes are suitable.
During drying phases or under high loads — sports complexes with increased vitamin and mineral content.
Additional intake of glutamine supports gut microflora and nutrient absorption.
Immunomodulators and Immunostimulants
Immune drugs are divided into two groups: immunomodulators and immunostimulants. The difference between them is fundamental:
- immunomodulators — correct the immune response to normal levels, supporting the immune system’s function without excessive stimulation;
- immunostimulants — significantly enhance the immune response but increase the risk of side effects and autoimmune reactions.
The use of strong stimulants, such as Dekaris, for prevention in healthy individuals is not justified due to the risk/benefit ratio. They are used in severe diseases and only under medical supervision.
Psycho-Emotional Loads
A high level of psycho-emotional stress negatively affects immunity.
For competitive athletes, reducing external stress during preparation can significantly improve resistance to diseases.
Non-competitive athletes can flexibly adjust their training and nutrition schedules based on their overall condition and avoid excessive loads.
In combination, a well-structured training process, nutritional control, and recovery can significantly reduce the risk of immune decline and maintain health even during periods of high load.
Reducing Psycho-Emotional Stress
The body does not differentiate between types of stress — physical, emotional, or dietary. All of them accumulate and affect immunity.
To reduce stress levels, it is recommended to:
- preventively take mild herbal antidepressants (Novopassit, Adaptol) 2–3 weeks before peak preparation stages;
- physiotherapy: massage, bath, sauna, cryotherapy — as a way to reduce overall stress levels.
Sleep and Recovery
Sleep directly affects immunity. Sleep deprivation worsens recovery and reduces resistance to infections.
Sleep problems can be related to medication (for example, trenbolone) or work schedule (night shifts).
For quality sleep and recovery, one should strive for:
- a stable sleep schedule (at least 7 hours per day), preferably at the same time;
- preparing for sleep: avoiding bright light and gadgets 20–30 minutes before falling asleep, taking a warm shower, maintaining a cool room temperature (19–22°C), and ventilating;
- if necessary, using mild sedative agents to improve sleep quality;
- eating 1–1.5 hours before sleep to prevent falling asleep on an empty stomach;
- if possible, taking a daytime nap of 30–60 minutes for additional recovery.
Final Recommendations
To maintain immunity under high physical loads:
- ensure adequate sleep and recovery;
- monitor the intake of key vitamins and minerals;
- select a diet considering product tolerance and support gastrointestinal function;
- minimize psycho-emotional stress and use adaptogens during peak loads;
- adjust the training process considering recovery possibilities.
A proper combination of these factors allows for maintaining health and fitness, minimizing the risk of immune decline even under high loads.
