such as spreads, yoghurts and eggs.ZincYour immune system needs zinc to function effectively. As with iron, vegetarian sources of zinc may be poorly absorbed because of the phytate concentrations in plant foods; in addition, plant foods don't contain as much zinc
, but also by boosting the immune system. And by learning how to reduce muscle tension caused by intense activity, recovery is accelerated and muscle soreness reduced, which in turn improves flexibility and can allow you to continue training hard. Making
exercise physiology.Rest, assuredRecovery protects your brain from neuro-messengers of fatigueHard sessions stimulate the release of cytokines, immune system cells that aid the repair of exercise-related muscle damage. One of these (IL-6) enters the brain
't stop there. Its amino acids act like recovery agents that refresh your body: after a muscle-ravaging session, protein rebuilds tissues and prepares them for more exertion. It also bolsters the immune system - our bodies require protein to make infection
cope with the stress and damage caused by long, intense training sessions. For example, some studies indicate that vitamin C and E may have a role in reducing damage to muscle tissue. It has also been suggested that vitamins may help bolster immune
training. Consider increasing your intake of protein, fruit and vegetables, and loading up on vitamin C to give your immune system a much-needed boost.Carb-loading For the few days immediately prior to the race, try to get 60 to 70 per cent of your daily
as they seek new challenges. If you don't know it already you will soon. Running is an elixir for long life. It wards off illness and disease, promotes virility, boosts your immune system and reduces the risk of cancer and heart attack, but how do you make sure
source of iron and zinc, which support healthy red blood cells and a strong immune system. Studies suggest that diets balanced with fruits, vegetables, whole grains and lean cuts of meat, including beef and skinless poultry, help to lower blood
portion (95g) 19mg Dan's selenium intake was also lower than recommended. Selenium is an important antioxidant and helps support the immune system too. Good sources include brazil nuts, fish and shellfish, eggs, red meat, chicken and wholegrains
speed bump, not a brick wall. I've asked Dan to chat to the team at Lucozade Sport again with regards to boosting his immune system after training too. As a dad with young children, he has been suffering from coming home tired and picking up germs while
