Many studies in the past have shown that high-intensity running, especially marathon training, has a negative impact on the immune system
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At the same time, the intake of iron, calcium, phosphorus, zinc and other trace elements is also very helpful to improve immunity
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It is the body’s ability to recognize and eliminate any foreign body (virus, bacteria, etc.), deal with aging, injury, death and degeneration of its own cells, and recognize and deal with mutant cells and virus infected cells in the body
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This is particularly important for runners who are challenging to break through, in order to avoid the excessive decomposition of protein in the body by protease, which will affect their running performance
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Supplements to strengthen the immune system, vitamin D supplements can reduce the chance of getting a cold, flu
In this period, you will be more vulnerable to virus or bacterial infection, which will cause runners to catch cold or even more serious diseases
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If a single large number of strenuous exercise, may cause the body to take about a week to recover to the previous resistance
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We should gradually increase the amount of exercise after the body adapts to the initial exercise intensity for a period of time
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As a runner, it’s very important to have a strong immune system
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There are so many advantages of running, but we must master scientific training and methods, not only physical, mental state also need to pay attention, I believe that under the guidance of science, running will make you stronger and stronger! Put it down“
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If we can do regular training 2-3 times a week, persist in it, and change the occasional fitness into long-term exercise, the resistance will gradually improve
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Therefore, for runners, if the previous nutrition plan did not specifically take vitamin D, they do not need special supplement
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Enough rest, can make the body recover, let the effect of training produce physical adaptation, and avoid injury
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To ensure a balanced diet, glutamine is one of the important fuels for the immune system
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When the body lacks the necessary nutrients, its resistance will decrease significantly
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But in addition, vitamin D causes the body to produce more proteases that break down proteins
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On the one hand, we should use the information of immune function changes to adjust exercise intensity, on the other hand, we should strengthen the protection of immune function
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Don’t be impatient, proper training, continuous single training, the same distance or time using the same high-intensity speed training, is often the main cause of overtraining
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In fact, a 2007 study found that high-intensity and long-distance running will make the immune system appear “window period”, which may last for 3-72 hours
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However, in the high-intensity training, it destroys the homeostasis of the internal environment, causes the body’s non-specific immune response, and makes the body’s neuroendocrine immune response change dramatically with the changes of the body
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It is necessary to supplement the food rich in glutamine such as poultry eggs, milk products and rice noodles in time to avoid the impact on the immune system function
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Immunity is the body’s own defense mechanism
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Don’t go on a diet
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Vitamin D prevents the immune system from overreacting to damage important organs
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These dramatic functional changes break the original balance of immune function, resulting in the emergence of immunosuppression phenomenon, which is called “open window” period
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A good training plan should include high intensity training, easy running and rest days
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On the one hand, the proliferation and activity of immune cells (lymphocytes, white blood cells, etc.) will be greatly reduced due to lack of sleep; On the other hand, the slight muscle cell damage caused by exercise also needs to be recovered in sleep, otherwise the damaged cells are difficult to repair and release various compounds to induce inflammatory reaction, which aggravates the burden of the immune system
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