The immune system becomes suppressed after long-duration physical activity, especially when practicing highly demanding sports such as a marathon, ultra trail, long-distance triathlon, etc.
This immune suppression can last anywhere from 3 to 72 hours after the exercise ends. During this time, there is a high risk of contracting illnesses or infections due to a decrease in lymphocytes, antibodies, immunoglobulins, and an increase in blood proteins associated with inflammation and muscle damage.
To counteract the drop in defenses that occurs after intense and prolonged effort, infections must be prevented and the immune system strengthened through a series of nutritional strategies:
- Prevent excessive dehydration during physical exercise. Dehydration increases cortisol levels (a stress hormone responsible for the loss of cellular immunity).
- Consume carbohydrate-rich drinks, as they will provide energy to the lymphocytes responsible for defenses and prevent cortisol release.
- Consume proteins, as a deficiency in them can lead to a deterioration of defense mechanisms.
- Avoid deficiencies in vitamins and minerals due to their antioxidant action.
Additionally, there is research on supplements that strengthen the immune system and help athletes prevent illnesses and/or infections. Such is the case with the G7 DEFENDER product. I recommend it because it is the perfect dietary supplement to stimulate the immune system after intense effort, increase IgA, and compensate for immune wear.
It helps maintain energy and vitality thanks to its antioxidants, plants, fungi, propolis, SOD, and coenzyme Q10. It contains 17 adaptogenic actives related to the immune system. It is recommended to take two capsules a day with food.
I started taking it after the Lyon Half Marathon, due to the drop in performance after this race and the tough, intense summer of training. Since then, I have noticed great improvement and recovery, allowing me to continue training for my next challenge: the Costa Daurada Marathon.
An article by Mireia Sosa, Bachelor in Physical Activity and Sports Sciences. Catalonia Half Marathon Champion 2008 and Catalonia Marathon Champion 2014 and 2015.
