The following five nutrition tips will help support immune function while in isolation. Training may be different at the moment but your body still need to fuel your body correctly. Adequate Energy Although training load may have decreased, make sure you continue to fuel your body and immune system. Under-fuelling or restricting intake risks compromising immune function, especially if maintaining a regular training schedule. Carbohydrate Adequate carbohydrate intake is important for optimal immune function. Focus on fuelling and recovery nutrition pre and post training sessions, and during training for longer sessions (e.g. Gatorade/jellybeans/fruit puree). Adequate protein is also important, though typically less chance of this being inadequate for most athletes. Keep protein well distributed over the day to help maintain muscle mass. Hydration Keep well-hydrated to help keep mucous membranes moist and flushed. Micronutrient Rich Foods (vitamins & minerals) Include a variety of brightly coloured fruit & veg daily, especially those high in Vitamin C (e.g. citrus fruit, strawberries, kiwi fruit, broccoli, sweet potato, capsicum, tomatoes). Include antioxidant-rich foods such as blueberries, beetroot, pomegranate, cherry juice, spinach, kale, rocket, garlic and ginger. Probiotics A Probiotic supplement is worth considering, especially if illness prone, as there is some good evidence to support their benefit for lessening duration and severity of respiratory illnesses
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