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The Best Sports Drink For Hydration (\u0026 No, It's Not Gatorade)Hydration and immune function in youth athletes -
Regarding internal loads, literature solely provides evidence for the sensitivity of subjective measures of stress or recovery, such as session rate of perceived exertion RPE, Profile of Mood States POMS or Acute Recovery and Stress Scale ARSS For instance, ARSS was associated with some immune blood markers in youth athletes However, validity for using objective measures, such as heart rate or biomarkers, is limited though e.
salivary Immunoglobulin A IgA may be used in addition to subjective questionnaires 44 , 46 , Accordingly, it is advised to record internal loads regularly by a sensitive subjective measure after listening carefully to the perceived load and coaches to regularly adjust external loads on this basis.
Coping well with high loads requires adequate recovery after exhaustive exercise The exercise-related recommendation includes the reduction of training load the days after high-intensity exercise Please refer to other sections of this review for sleep hygiene or nutrition recommendations to better guide the recovery process.
Furthermore, data indicates merely heavy exertion, long duration or a combination of both increases immune depression 36 and consequently, athletes participating in competitions increase risk of infections, such as URTI When managing immune disturbances by adjusting exercise load keep in mind, exercising during an acute infection increases the risk of serious health problems and may lead to sudden death as a worst-case scenario Athletes may use a simple log with 7-items of symptoms related to URTI to monitor their actual health status 32 and report any alterations and health concern to their coaches.
Furthermore, coaches may reduce the load for immunosuppressed athletes to allow immune markers to return to baseline Therefore, we strongly recommend athletes to maintain energy availability EA in order to reduce immune disturbances and balance hormone levels by feeding immune and further cells.
Sufficient EA is a key factor to prevent URTIs and immune depression as a result of strenuous or prolonged exercise The recent IOC consensus statement 29 defines EA as the difference between energy intake and energy expenditure in relation to fat-free mass FFM.
Therefore, athletes and coaches should monitor individual energy intake and expenditure while considering FFM For instance, CHO in the form of a sugar beverage or banana maintains blood glucose levels, reduces stress hormone response and lowers post-exercise plasma levels of lipid-related metabolites Athletes and their coaches without access to a sports nutrition professional could alternatively use a quick valid screen such as the item questionnaire to monitor current CHO intake Furthermore, protein balance is preserved by ingesting 1.
Scientific literature discusses multiple other supplements and their potential to boost immune function or reduce exercise-induced immune depression 2.
However, clinically meaningful results on any immune promoter of immune health in non-deficient athletes are lacking and a well-balanced diet seems to be adequate to maintain immune health in athletes.
Whether it is antioxidants, vitamin D, minerals, glutamine, and other amino acids, herbs echinacea or ginseng , bovine colostrums, probiotics, or β-glucan, there is not enough evidence to recommend any supplementation Beyond, supplements modifying reactive oxygen species may blunt exercise adaptations Nevertheless, before athletes take or coaches praise any kind of supplementation, we endorse a risk-benefit analysis by a sports nutrition professional Finally, water ingested by food and fluids is an important nutrient that is needed to limit dehydration due to sweat loss However, moderate hypohydration by an acute exercise bout does not seem to infl uence the antigen-response e.
after two hours of moderate endurance exercise Psychological Stress Management As mentioned before, psychological stress is an internal load and receives increasing attention by professional athletes in order to withstand the enormous pressures at the international level An imbalance between sport demands and the eff ectiveness of coping strategies negatively infl uence the immune system, especially during increased volume and intensity training phases In order to keep the immune system robust and manage immune disturbances, recommendations for the optimization of psychological well-being are needed.
Coaches have to develop and employ psychological stress prevention programs to be used by their athletes to keep unnecessary life stress to a minimum One example is the stress management model from Johnson et al.
Furthermore, resilience strategies can help athletes understand the relationship between personal traits, thoughts, and emotions, which in turn may help them minimize the internalized impacts of negative life events Moreover, previous research has established the validity of relaxation techniques, such as cognitive strategies e.
imagery or somatic-based strategies e. progressive muscle relaxation and breathing exercises as useful psychological strategies to manage the stressors during recovery, and decrease acute stress measured by the change of salivary cortisol 8.
Astin et al. Most promising is the use of mindfulness meditation training for sport MMTS , which shows benefi cial results in studies for overall well-being, higher tolerance of negative experiences, and increased mental fl exibility to reduce the perception of stress Finally, it can be helpful for coaches to periodically monitor psychological stress variables of athletes using available instruments, like the daily analysis of life demands for athletes questionnaires DALDA or other subjective internal stress measurements like the POMS, the recovery-stress questionnaire for athletes REST-Q-Sport , the psychological well-being scale PWS , the sport coping approach questionnaire ACSQ-1 , the sport perceived autonomy scale, or the rate of RPE 43 , 47 , Athletes show a high inter- and intra-individual variability of sleep characteristics and are often exposed to sleep disturbances because of excessive overload during training sessions and competitions with inadequate recovery In addition, the variability of training and competition schedules may lead to inconsistent sleep quality in athletes Often athletes try to compensate for the sleep deficit during the competition phase within the recovery periods This chronic variability in sleep quality should be avoided by better managing the strategies to improve sleep hygiene.
One of the most important recommendations of these sleep extension studies is to employ sleep hygiene-related strategies to ensure adequate sleep after performing exercise and competitions sessions close to bedtime However, it is plausible that the optimum amount of sleep for athletes is an individual value and not a given number of hours of sleep per night 3.
Furthermore, regular moderate training in the evenings, rather than high-intensity stimuli with increased core temperature, have positive effects on sleep efficiency and do not disrupt the thermo-physiological cascade Strategic napping of about 20 minutes alternatively 90 minutes for a complete sleep cycle and determining individually beneficial environmental factors, e.
sleeping in a cool, dark and quiet bedroom, are further methods to facilitate a regular, high-quality sleep 27 , Additionally, each athlete has a preferred sleep schedule that suits their circadian rhythm. Therefore, coaches should group together athletes exhibiting similar chronotypes in shared rooms during training camps in order to prevent sleep disturbances and bedtime procrastination.
To mitigate interferences with sleep or other psychological strains, such as anxiety or competition stress, it may be beneficial to utilize self-confidence tools i. meditation , which can help regulate sleep and avoid a dysregulation of the hour cortisol rhythm Habitual hormone dysregulation can also be prevented by avoiding blue light-emitting sources within 30 minutes before bedtime.
Blue-enriched light is known to block the soporific hormone melatonin. In the context of intercontinental competitions or training camps, a pre-travel simulation of the new time-zone e.
waking and exposure to light at the new time and adoption of the new meal schedule and exercise upon arrival can reduce the misalignment between body clock and local time Specific Environments Physical activity performed in stressful environments is suggested to pose a higher than usual threat to immune function This remains controversial, as the exercise stress in environmental extremes tends to be self-limiting due to accelerated fatigue and a reduced workload Therefore, a more differentiated view on exercise in specific environments is required.
At high altitude, the additive hypoxic stress during exercise decreases the cell-mediated immune function both in-vivo and in-vitro 9 , The resulting high prevalence of respiratory infections indicates the need for specific exercise recommendations at high altitude to maintain immune health First of all, an acclimation to hypoxia and an illness-free state prior to altitude training is recommended 9 , Moreover, a transient reduction of training load combined with a slightly increased time for regeneration seems to be purposeful to prevent critical immunosuppression.
This includes the avoidance of exhaustive exercise especially in the initial days at altitude, as well as a reduced interval-training intensity and an increased recovery time between interval sessions 9. Cold environment is less-challenging for athletes, as long as they are appropriately clothed and getting cold and wet after exercise is avoided.
Consequently, athletes should wear fabrics which transport moisture outwards fast to keep the wearer warm and dry Therefore, in inclement weather, it should be considered to move the training indoors If this is not possible and athletes train and compete in the winter, extra precautions must be taken to avoid prolonged periods of breathing cold, dry air.
This inhalation has been shown to reduce upper airway ciliary movement and mucous flow Furthermore, the human rhinovirus, a common cold-causing virus, replicates more robustly at cooler temperatures of 33 — 35°C found in the nasal cavity Exercise in the heat has been associated with a reduction of T-cell mediated immunity However, the overwhelming evidence supports that exercising in hot environments does not pose a greater threat to immune function compared to thermoneutral conditions Source: Walsh et al.
The physiological effects of certain polyphenols such as quercetin, EGCG green tea extract , turmeric, lycopene and resveratrol generated a lot of interest from exercise immunologists due to their anti-oxidative, anti-inflammatory, anti-pathogenic, cardioprotective, anti-carcinogenic effects. Several recent studies of quercetin supplementation in humans have been conducted to determine its mechanism of action on the post-exercise inflammation, oxidative stress, immune dysfunction, its ability to improve endurance and reduce incidence of infections due to physical stress.
When quercetin combined with other polyphenols and nutrients such as green tea extract, iso-quercetin and fish oils, it was noted that there was a significant reduction of inflammation induced by exercise and oxidative stress caused by exertion.
In addition, improved innate immune system functions, the ability to defend themselves and to protect themselves from pathogen, are largely increased. Quercetin has several bioactive effects and is the polyphenol the most absorbed in the intestine.
However, yet to be determined remains the optimal dose for the athletic population and the best cocktail from which they could benefit most during each of the following: periods of intense workouts, trips, and competitions as well as during their recovery.
As the saying goes: Prevention is better than cure. While there is no exact method to completely eliminate the risk of catching a cold or any infection, there are different lifesytle and nutritional strategies that each athlete can implement on a daily basis, during periods of intense training and when traveling.
The following recommendations are made by the group of BASES experts to reduce immunosuppression encountered during prolonged high-intensity efforts and to reduce the risk of infections. Originally published in High Performance SIRCuit, Summer This article has been translated from the original French text.
Gleeson M, Walsh NP; British Association of Sport and Exercise Sciences. The BASES expert statement on exercise, immunity, and infection. J Sports Sci. doi: Epub Dec 1. Leeder J, Glaister M, Pizzoferro K, Dawson J, Pedlar C. Sleep duration and quality in elite athletes measured using wristwatch actigraphy.
Epub Feb Nieman DC et al, Muscle cytokine mRNA changes after 2. Med Sci Sports Exerc. Walsh NP et al. Position statement. Part one: Immune function and exercise.
Exerc Immunol Rev. Part two: Maintaining immune health. The information presented in SIRC blogs and SIRCuit articles is accurate and reliable as of the date of publication. Developments that occur after the date of publication may impact the current accuracy of the information presented in a previously published blog or article.
News travels fast. Home Preventing infection and maintaining immune function using nutritional strategies. on Facebook on Twitter on Linkedin via email. SIRCuit SIRCuit Preventing infection and maintaining immune function using nutritional strategies December 13, by Catherine Naulleau, VIVAÏ Experts en nutrition.
View All Blogs and Articles. High Performance Nutrition and Hydration Physical Health Sleep and Recovery Training Factors Travel and Adventure. Canadian Sport Daily News travels fast. Sign Up Now. Maintains blood glucose during exercise, lowers release of stress hormones, counters negative immune changes post-exercise.
Recommended: up to 60 g per hour of heavy exertion helps dampen immune inflammatory responses, but not immune dysfunction. Act as ibuprofen substitutes by attenuating exercise induced inflammation: also decrease oxidative stress.
In vitro studies show strong anti- inflammatory, anti-oxidative, and anti- pathogenic effects. Animal data indicate increase in mitochondrial biogenesis and endurance performance, reduction in illness.
Lifestyle changes for blood pressure drinking enough water may seem like a simple yojth, it impacts virtually every aspect athletrs sports performance. Athleted hydrated increases energy, Low-calorie diet and cardiovascular health movement, recovery and agility, thermoregulation, and aids in mental clarity and activity — all of which can improve physical performance and reduce the risk of injuries. Learn more about the signs and symptoms of dehydration. Dehydration contributes to muscle fatigue, which can increase the risk for injury. Staying adequately hydrated can help reduce muscle fatigue and reduce the risk of injury.
Low-calorie diet and cardiovascular health websites vunction use cookies to personalize and enhance your experience. By continuing Low-calorie diet and cardiovascular health changing your functjon settings, you agree to this collection. For more information, please athlefes our University Websites Privacy Energy-boosting dietary blends. Monitoring hydration Low-calorie diet and cardiovascular health before, during and after exercise is essential for both performance and safety during physical activity. Maintaining an appropriate level of hydration a euhydrated state has been shown to increase performance aerobic exercise, anaerobic exercise, strength, powerallows athletes to exercise at lower body temperatures and heart rates, improves cognitive function, and has been shown to enhance immunological function. Dehydration is influenced by exercise intensity, environmental conditions temperature and humidityand availability of fluids during exercise.
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