Disclaimer: Always optional
Educational Only & Does Not take place of Medical Advice
Tart Cherry Protocol
Has been shown to optimize recovery and impact performance outcomes when coming off a taper or hard training and getting ready for a major competition. This is food based. NEED TO TRY tart cherry at least once or twice before a practice and possibly an event that is not significant to ensure there are no digestive issues.
DAILY IMMUNE PROTOCOL
Did you know that out of a six month training period an athlete is seven times more likely to reach their performance goals if they can optimally complete over eighty percent of their trainings? BUT 30% get injured and 50% get sick that take them out of that range!
Ten risk factors for infection (i.e. Cold, Flu,..) in athletes.
1. Fall and winter — common cold and flu season
2. Poor hygiene and exposure to sick people
3. Recent symptoms
4. Confined travel especially in a group
5. Life stress, heavy academic load, depression and anxiety
6. Input and quality of fuel (calories) is not matching output of activity, growth and development demands
7. Poor or inadequate sleep
8. Increase training load (i.e., training camp, holiday training, and intense training period)
9. National vs. International level
10. Low mucosal immunity (saliva/tear immunoglobulin-A)
How Does Nutrition Impact Immunity and Infection rates?
The goal is when someone sneezes, coughs, shouts, chants, cheers or touches something that contains a harmful virus, bacteria or other pathogen, the body can defend against it! The target is to punch the pathogen’s lights out in the first round!
What impacts the first punch the most is consuming ideal amounts of carbohydrates, proteins and healthy fats to match the training load. The second punch comes from adequate amounts of micro nutrients within the foods. An athlete wants to make sure they are getting 100% RDA of all micro nutrients but the ones that have the biggest impact are magnesium, iron, zinc and Vitamins C, D, E. Lastly the knockout punch comes from probiotics. They are live microorganisms that strengthen the gut integrity. An athlete can track all but probiotic consumption on a free logging app called
SUPPLEMENTATION—The Triple Combo
There are 3 nutrients that are highly recommended to supplement during these times to reduce the occurrence of sickness.
Vitamin C is an essential water soluble antioxidant vitamin. Vitamin C impacts inflammation, kills bacteria and fights infections. Guavas, kiwi, bell peppers, strawberries, oranges, papayas, broccoli, tomatoes, snow peas and kale are a few top choices.
RDI (Recommended Daily Intake)
Adult female 75mg/day
Adult male 90mg/day
Cronometer free logging app
Adding additional Vit C during this time has shown ~50% decrease in upper respiratory infection incidences
Vit D is an essential fat-soluble vitamin known to influence several aspects of immunity including being an anti-inflammatory. Vit D has to come from food and sun. Depending on where you live, time and skin exposure to sunlight and personal thoughts on sun screen makes the sun factor unpredictable. RDI is 600IU (15 mcg) Vit D3/day. Salmon, eggs, pork chops, cremini mushrooms (exposed to Ultra Violet light), non GMO firm tofu, and fortified yogurt, milk, milk substitutes, orange juice and breakfast cereals are leading picks.
If you are NOT supplementing with Vit D3 already you might consider adding during this time. Meeting Vit D3 blood levels have shown to reduce URI incidences
Probiotics are live microorganisms and impact the health of our gut biome. A healthy gut impacts how well we fight illness by regulating the balance between tolerance and immunity. Currently there are no dietary recommendations but try to aim for 1 daily serving of a probiotic food. Yogurt, kefir, kimchee, slightly green bananas, plantains, sauerkraut, and garlic are options.
Adding additional probiotics during this time has shown ~50% decrease in URI incidence and ~2 d shortening of URI.
To achieve a maximum season an athlete needs to stay healthy and complete over 80% their trainings. How someone fuels directly impacts immune health. Adding additional Vit C, D and probiotics through supplementation is also recommended to enhance immunity. Finalize immune health with good hygiene, balancing stress and optimal sleep! Enjoy hitting your performance goals!
All to make it simple to understand and implement with ease.
Receive amounts, in what forms, at what times
Recommend specific Vit C, D3 & Probiotic Supplement Brands to take out the guess work
Supplement Link provided to create ease and save time
Access for the length of your membership
All updates included to match current research
Ask direct questions via chat to have all your questions answered by an expert
24 HOUR EMERGENCY IMMUNE PROTOCOL
Within 24 hours of cold or flu symptoms coming on
The goal while training is to stay healthy, remain injury free and recover strong. This allows the opportunity to get the best out of your competition potential! Sometimes the athlete can do everything right on the hydration, nutrition & sleep goals but still finds themselves getting the sniffles or starting to feel under the weather. Is there anything that can be done to help the athlete when this occurs?
Believe it or not there is!
Research states it could reduce duration & intensity
SUPPLEMENT LINKS: Brands and Amounts