For the last time, think that you simply had a chilly or flu. Now imagine that they step on the pitch for the European Cup final, fighting these symptoms. For elite athletes, the disease can attack the worst possible time – and it could actually make women tougher.
Research shows Female athletes are more sensitive More than their male counterparts to diseases like cold and flu. For England's Women's National Football Team, Sherisis, this risk only grows before an enormous tournament Like the euro.
Close contact, joint cut, Sleep disrupted And add all of the journey A Perfect storm for infection. But together with good sleep and hand hygiene, edited nutrition strategies can offer a very important line of defense.
1. Fuel first: Energy matters for exception
Before anything, players have to eat coffee. Supports each energy efficiency and immune function. In fact, female athletes Who did not meet their energy needs At the 2016 Olympics, run -up was 4 times more more likely to report cold or flu symptoms.
This is especially relevant in women's football Low energy and carbohydrate intake Professional players and I even have been documented Even the entertainment player. Regular foods and breakfasts, including carbohydrates, equivalent to ore, bread and pasta, especially around training, are essential to satisfy energy requirements and support immune health.
2. Eat rainbow
Athletes are sometimes encouraged to transcend the goal of 5 -day vegetables and fruit, as a substitute of its purpose Eight to ten parts daily. Why? Because colourful plant foods are stuffed with vitamins, minerals, antioxidants and anti -inflammatory compounds. All are important for exception.
Each color offers unique advantages. For example, red fruit and vegetables, equivalent to tomatoes, comprises Lycopin, a powerful antioxidant. Like carrots like orange production gains its color from beta carotene, which changes through the body Vitamin A – a serious vitamin For immune health.
The rainbow of colours is supposed to eat Getting a wide range of nutrients.
3. Vitamin C: Powerful but timely cases
Vitamin C Has long been connected With the danger and severity of the symptoms of cold and flu. A Kuchran's review It has been found that regular vitamin C intake reduces the danger of disease in physically lively people.
However, it will not be all the time higher. Long -term use of high -dose vitamin C supplements The training adaptation can two -Icetable and lively changes go through the body in response to repeated exercise-because of its anti-inflammatory effects. This is why vitamin C is probably the most effective when used with strategy, equivalent to travel or severe competition, equivalent to high risk. Good sources of food include orange, Cavs, Black Crants, red and yellow pepper, broccoli and even potatoes.
4. Got health supports immune health
Approximately 70 % of the immune system Located within the gut, which makes gut health a very important player in stopping the disease. It is that place Probiotics (direct bacteria) And Pre -biotics (those who eat these bacteria) Come in
Probiotics, that are present in fermented foods and in the shape of camachi or complement, is shown Reduce the duration and intensity Players of respiratory diseases. Pre -biotics have made an analogous promise. In one study, pre -biotic intervention of 24 weeks in elite rugby players Reduced the duration of cold and flu symptoms More than two days
In the euro construction, including a probiotic -rich foods of their food regimen or every day pre -biotic and probiotic supplementation, players can stay healthy and return to training quickly in the event that they get sick.
5. Zinc Louisenges: First aid for throat inflammation
If symptoms equivalent to colds appear, zinc Lozenjas can offer relief from acting quickly. Zinc features antiviral, antioxidant and anti -inflammatory. When zinc is delivered as a lozing, it really works directly within the throat, where many infections begin. Taken inside 24 hours of symptoms begins, Zinc Lozins One -third can shorten the duration of the disease.
But caution is essential. Long -term use High -dose zinc supplements In fact, the immune function could be suppressed. Zinc Luzenz ought to be used only originally of the symbol, not as a every day complement.
Preparing for a match during big tournaments means just greater than strategy exercises and fitness. Nutrition is a robust ally, especially for girls's teams like lionesses. This dietary strategy could make a difference between sitting on the bench and bringing home a trophy home, from fueling to support the health of the gut and to comprehend it.