Immune system boosters
Dear Donovan,
I am a sports person. What foods can I eat to run faster, and what drinks can I take to get my immune system working well?
I am sure if you ask a dozen nutritionists to answer this question, you would probably get a dozen different responses. However, you would get some overlap in the foods and juices suggested.
Being able to run at your maximum speed is largely dependent on providing the muscles with the right foods at the right time. Proper nutrition for a runner is just as important as training, running gear, or even his/her natural ability to run. Several food groups can help you to achieve your goal of running faster, whether it may be for long or short-distance races — foods such as vegetables and fruits which are rich in vitamins, minerals and antioxidants, as well as lean protein sources, healthy fats and foods packed with quality carbohydrates.
Protein is helpful in muscle recovery, building and repair. Good sources of protein include low-fat milk, soy products, peas and beans, lean meat and seafood. Carbohydrate-rich foods are also very important for maximum running endurance. It is recommended by many nutritionists that about 60 per cent of a runner’s daily calories should come from carbohydrates.
The body stores carbohydrates in the form of glycogen in the muscles. This glycogen is quickly used up when we run at high speeds. It is therefore important to have adequate carbohydrate intake in the body. However, it is important that your carbohydrate sources have a low glycaemic index. The glycaemic index of a food gives the rate at which these foods are digested and raises the blood sugar level. Eating foods with low glycaemic index helps to keep the sugar levels constrained and prevent exhaustion. Some foods with low glycaemic index include fruits, vegetables, legumes, yoghurt, and whole grains.
A runner also needs healthy fats for optimal speed. These healthy fats include plant-based oil, avocado, nuts and seeds, nut butter, and even fish oil.
It is also important to note that even with sprints and especially with long-distance running, the body loses salt, water and many minerals. These should be replenished by drinking coconut water and adequate amounts of water. In addition, it is essential to keep the level of red blood cells up. The red blood cells are very important in the transport of oxygen to the cells to aid in the production of energy.
Black strap molasses is a good source of iron, which is important in the formation of red blood cells.
One of the best ways to protect your body from diseases and allow it to perform at its peak is to consume food and drinks which have immune-boosting qualities. Many fruits, vegetables and plants are packed with high levels of antioxidants, vitamins and minerals that can strengthen the immune system. Also, many fruits, vegetables and plants can be turned into nutritional juices which can improve the immune system. These include lemon/lime juice, apple cider vinegar, green tea, cranberry, beetroot, carrot, and aloe vera juices. In most cases these juices are packed with antioxidants, vitamin C and many other vitamins and minerals.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Nutritionist and wellness coach Donovan Grant can help. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road, Kingston 5. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
