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- NUTRITION GUIDES
Fighting Fit The secret behind immune support
Getting the right immune support
It’s that time of the year when the sniffles and sneezes seems all too common in the work place and at the gym. For anyone training, getting a cold can be a setback; for a fighter, like Anthony Yard, it could strike disaster, especially in the closing weeks before the fight. To a certain extent, contracting a cold or flu is unavoidable but for a fighter, steps can be taken to avoid it being a knockout. Let’s uncover the moves you should use to fend off those flu symptoms and stay fighting fit.
Limit suppression by training progression
It’s no secret that to be a successful fighter takes hard work - training many hours a day, 5-7 days a week. Training hard comes at a price. Putting the hard work part to one side, heavy training temporarily suppresses the body’s natural defence against infection; this is especially true immediately after exercise. This period is known as ‘the open window theory’, a potential window for infection. This immune suppression quickly subsides following rest and refuelling, with the aim of coming back stronger. In the long term, if you follow a structured training programme, your immune defences will be further enhanced and hopefully will protect you against any seasonal bugs.
Before heading for magic potions that may help in boosting your immune system, a fighter should first ensure that the basic nutrition principles are put in place. Having a healthy balanced diet that consists of:
- 55-60% carbohydrate, 20-25% protein and 15-20% fat
- 5 pieces of different coloured fruit and vegetables per day
- Eating low glycaemic carbohydrate throughout the day
- Eating protein rich foods, with carbohydrate following training
- Drinking at least 2.5 litres of water per day
Immune support may be further enhanced through antioxidant, vitamin and mineral supplementation. Naturally occurring multivitamin foods, often referred to as ‘Super-foods’, include; blueberries, almonds, avocado, cranberries, flaxseeds, olive oil, pumpkin, sweet potato and oranges. These may all help support your immune system. However, for a convenient way to reach the required dosages, sport nutrition supplementation could be an excellent alternative and ensure that you meet the recommended dietary allowances for vitamins and minerals, when your diet falls short.
|Breakfast||Granola with low fat yoghurt and a handful of blueberries and cranberries|
|Mid Morning||Peanut butter on crisp breads (x3)|
|Lunch||Tuna & cottage cheese on a crispy salad with avocado|
|Mid Afternoon||An orange & a handful of mixed nuts|
|Post Training||Maximuscle Promax and a banana|
|Evening Meal||Grilled salmon, steamed vegetables, sweet potato & mixed seeds|
|Snack||A glass of skimmed milk|
Stay Well, Train Hard, Fight Easy
For any fighter, illness becomes a real threat when training so hard. Rest is the most sensible counteraction if illness occurs but as with any good offensive, take the upper hand. Attack is the best form of defence and for that, nutrition is the key. A fighter pays lots of attention and importance to training and nutrition should be thought of in the same way. Think about doing the basics right, add in supporting nutrients where needed and supplement if and when required. Don’t let your opponent beat you before the fight has even started.