Immunological aspects in the diet of active persons

1. Carbohydrates during physical activity

2. Irrigation of the organism

3. Probiotics and their derivatives

4. Vitamin D and its salts

5. Omega-3 fatty acids

6. Glutamine

1. Carbohydrates during physical activity

Carbohydrates consumed during physical activity can reduce metabolic stress, help maintain blood glucose levels, and reduce levels of stress hormones (including adrenaline and cortisol), anti-inflammatory cytokines (e.g. Interleukin 10) and delay fatigue.

2. Irrigation of the organism

Fluid intake during exercise prevents dehydration of the body (fluid balance fluctuation contributes to increased concentration of stress hormones). Additionally, it affects the secretion of saliva, which contains antimicrobial proteins, such as immunoglobulin A (IgA), lysose, lactoferrines and defensins.

3. Probiotics and their derivatives

Probiotics are live cultures of bacteria that, given in appropriate quantities, have a beneficial effect on health in people with inflammatory or chronic colds. This is due to changes in the gut microflora and increased integrity of the digestive tract. In addition, they affect the modification of macrophage and lymphocyte secretions and increased expression of antibacterial peptides.

4. Vitamin D and its salts

The discovery of a receptor for vitamin D VDR in most human extracellular cells has signalled its effect on other systems, including the immune system. It is involved in many immune processes, e.g. in the activation and proliferation of lymphocytes, the production of antibodies, as well as the regulation of the immune response.

5. Omega-3 fatty acids

Fatty acids are involved in the synthesis of pro-inflammatory cytokines, e.g. Omega-6 fatty acid contributes to the development of inflammatory conditions. Anti-inflamatory action (reducing the amount of cytokine) is shown by omega-3 acids. That's not to be overlooked. Physical exertion increases the formation of inflammation mediators, so supplementation with acids is indicated not only during the time of infection. The recommended dose is DHA + EPA omega-3 650 mg, including DHA 350 mg.

6. Glutamine

Glutamine is an amino acid that may be considered by athletes during an infectious period (autumn and spring). It is an energy substrate for lymphocytes, erythrocytes and bone marrow cells. In addition, it is worth mentioning that consumption after exercise can reduce the feeling of discomfort (especially important for people who have trouble eating immediately after exercise). However, despite its benefits, glutamine has not yet been shown to be 100% effective in supporting the immune system after exercise. Only negative researchers emphasize its positive effect on URTI.