23 replies to this topic

[jaspina]

I've felt a cold coming on for about two weeks but had managed to keep it at bay. After doing my first race on Sunday, I had two mouth ulcers come out and now a chesty cough and headache and haven't trained since the race. Not only this, but I'm craving bad, bad food!

I've just done a bit of googling about exercise and the immune system - seems moderate exercise boosts your immune system but more intense exercise suppresses it. Why? I did a search of old posts and noticed some people get colds or the flu after races. The AIS website having carbs after an intense workout can help the immune system. Worked for people?

[bones]

Eating right before and after a race is important. Carbs and protein help your body recuperate. But the other aspect of this is just long-term fitness. When I first started racing, I was much more prone to coming down with colds if they were about. Not to say this won't recur, but I've found as my body adapts to running/racing - either long and hard or short and sharp -- I'm less likely to get sick afterwards.

[Jillian]

jaspina, on Jul 17 2009, 02:56 PM, said:

I've felt a cold coming on for about two weeks but had managed to keep it at bay. After doing my first race on Sunday, I had two mouth ulcers come out and now a chesty cough and headache and haven't trained since the race. Not only this, but I'm craving bad, bad food!

I've just done a bit of googling about exercise and the immune system - seems moderate exercise boosts your immune system but more intense exercise suppresses it. Why? I did a search of old posts and noticed some people get colds or the flu after races. The AIS website having carbs after an intense workout can help the immune system. Worked for people?

Hi Jaspina,

I have had the same problems. I had entered the Gold Coast half but had to pull out due to my immune system crashing at the last minute. I have read a report put out by Peak Performance which showed taking Gatorade before, during and after and long run signifcantly helps the immune system. That as well as Flax seed oil is supposed so I'm going to give each a go and see how I fare.
All the best,
Jillian

[twosheds]

Despite the evidence since I began running ( this time around - about 7 years)I have had only one mild cold in that time.

[Bellthorpe]

Jillian, on Jul 17 2009, 05:53 PM, said:

I have read a report put out by Peak Performance which showed taking Gatorade before, during and after and long run signifcantly helps the immune system.

Heh. I'm not sure if you're joking or if Peak Performance was joking.

[TechGirl]

Bellthorpe, on Jul 17 2009, 08:23 PM, said:

Heh. I'm not sure if you're joking or if Peak Performance was joking.

Peak performance probably has shares in Gatorade.

Of course I'm not cynical

TechGirl

[undercover brother]

Jillian, on Jul 17 2009, 05:53 PM, said:

I have read a report put out by Peak Performance which showed taking Gatorade before, during and after and long run signifcantly helps the immune system.

this one?
crap.
if i had a spare 5 hours i would start picking holes in it.
just for starters: 18 in the study - 6 in each group.
what the?

Edited by undercover brother, 17 July 2009 - 08:46 PM.

[TechGirl]

FWIW, there has been lots of research done on the effect of exericse on immune function. We even look at these things in horses. The gist of it is, intense exercise can be deemed a stressor. Stress is renouned for suppressing immune function, through the effect on white cell function (they're just not as effective as dealing with infectious agents) and also on quality of sleep etc. There is individual variation, some people are more susceptible than others and level of training or adaptation will also play a role. I personally notice that if I overdo the training (increasing the mileage in particular), I'll get run down and experience symptoms of some sort of virus until I take a short break and ease back into things. Like any sort of stress, good quality diet and sleep are key in staying healthy. Those are likely to be more important than any sort of supplements that we are all so keen to reach for.

TechGirl

[undercover brother]

TechGirl, on Jul 17 2009, 08:54 PM, said:

FWIW, there has been lots of research done on the effect of exericse on immune function. We even look at these things in horses.

they mention that in the linky too

[Bellthorpe]

undercover brother, on Jul 17 2009, 08:45 PM, said:

if i had a spare 5 hours i would start picking holes in it.
just for starters: 18 in the study - 6 in each group.
what the?

Three groups. 3 * 6 = 18.

18 - 6 = 12

12 - 6 = 6

Four and a half hours to go ...

[TechGirl]

undercover brother, on Jul 17 2009, 08:58 PM, said:

they mention that in the linky too

Did the gatorade help the horses too?

Edit

Okay, just had a quick peek at the link..

What have racehorses (2 min race) got to to with endurance athletes (2 hours + race)?? Yeah, I hear you re the 5 hours + .....

Edited by TechGirl, 17 July 2009 - 09:13 PM.

[FakePlasticTrees]

Bellthorpe, on Jul 17 2009, 09:03 PM, said:

Three groups. 3 * 6 = 18.

18 - 6 = 12

12 - 6 = 6

Four and a half hours to go ...

That took half an hour?

[Bellthorpe]

Well this is UCB time here ...

[Jillian]

TechGirl, on Jul 17 2009, 08:39 PM, said:

Peak performance probably has shares in Gatorade.

Of course I'm not cynical

TechGirl

Yes, you might be right, but it would be good to find something that helps to strengthen the immune system when you are doing the longer distances.

[southy]

I have found that eating/drinking anything that has sugar in it immediately after a hard/long session helps to keep me healthy. If I don't eat/drink something sweet straight away I get sick a lot more. It can be anything , fruit, chocolate milk, hot chocolate, lollies, juice, meusli bar. It really doesn't have to be anything expensive. I continually remind the athletes that I coach to bring something to have to eat/drink in the car on the way home from training. Don't wait til they get home.

[Phibes]

Quote

Like any sort of stress, good quality diet and sleep are key in staying healthy

absolutely agree here Tech Girl- while getting the carbs and a bit of protein straight after a run in the window of opportunity is good for glycogen re-loading etc. the main thing I have found that keeps my immune system well during an ambitious training program is making sure i get enough good fat in my diet- so lots of avocados, olive oil, flax seed, fish, walnuts, almonds etc. I supplement this with getting good quality sleep and enjoy power naps when available.

[RobHall]

as someone who is allergic to pretty much everything, I have to be really carefull about my immune system. I take zinc and Krill oil to keep it all in check. I used to take fish oil but krill oil is supposed to be more potent and aid brain function too. There are extra benefits to keeping the immune system happy, it aids your metabolism, recovery is quicker and you have less achy joints.

Mouth ulcers are common as an allergic reaction. I haven't had one since I stopped eating dairy.

[undercover brother]

RobHall, on Jul 20 2009, 03:17 PM, said:

Mouth ulcers are common as an allergic reaction.

i beg to differ.
and i have co-written 2 published papers on the topic.

Edited by undercover brother, 20 July 2009 - 03:32 PM.

[RobHall]

Can you direct me to the articles? That just took me to the home page

[undercover brother]

(sorry - hijack alert)
dont know havent tried.
want to keep some anonymity!
just a good general link for allergy stuff.

sorry rob but just one of my personal hates that people use the word 'allergy' incorrectly.
allergy is an acute IgE/mast cell/basophil reaction which causes rash, itch, respiratory symptoms (short of breath, wheeze...), syncope, swelling/angioedema etc...

someone says they are allergic to an antibiotic.
what did it do? they vomited with it. ie. not an allergy at all.
...and not after the 1st dose after 3 days worth whilst they were sick with pneumonia, had eaten a bad hospital curry and were next door to someone with norovirus... now why did they vomit?
and dont start me on people who have a whole A4 sized typed list of 'allergies'

Edited by undercover brother, 20 July 2009 - 04:50 PM.

[chookrunner]

Sorry but it's hard to take this discussion seriously when no-one has mentioned the two key immune system strengthening foods, red wine and Timtams.

[Davo83]

I usually only get the flu once a year and thats it; but when i started running more regulary this year i felt like i had a cold for 2 weeks. But once my body adapted to the abrupt stresses of regular running and i improved my diet, i started feeling heaps better.

[RobHall]

I was actually hoping you did have stuff on allergies, I was going to sponge info out of you as I have a kid who can't eat any protein because he is allergic to it, has to have amino acid formula, costs a fortune.

I did actually think about the term 'allergy' after I posted it. I think it is more I have more severe digestive immune system responses than most people to certain things.
Dairy=bloat, pimples eczma ulcers mucous ,
wheat=sluggish,
eggs & petrochemicals/perfumes= headaches bordering on migrane.

I use allergy as a simple term but it may just be like some people can drink a slab and not be drunk and others sniff the cork and are off their face. I just can't handle those substances whereas they don't bother others.

The real point is that zinc is a super anti oxidant and good fats like fish oil are supposed to good for immune system function which makes for more consistent exercise performance

Red Wine helps dull any pain after a run....the Tim Tams do a super job of replacing the fat reserves

[southy]

Phibes, I've also found that increasing my intake of healthy fats helps to keep me healthy. I add plenty of nuts to my meusli and eat peanut butter regularly. Plus I love walnuts, brazil nuts, avocado, peanut butter.
And ditto to the sleep. I often find that if I really feel crook like I'm coming down with something, leaving work early and coming home for a nano nap really helps restore me.