Immune Boosting Foods for Student-Athletes
With the fluctuation of changing temperatures coupled with student-athletes in high-training mode, nagging colds and illness are prevalent. A strong nutritional game plan can serve as a defense to ward off sickness while also increasing energy.
Student-Athletes are at risk for illness during competition season due to:
- Frequent and extended travel
- High-training volume and competition with less recovery time
- Different climates and altitudes
- Inadequate sleep
- Anxiety about performances
- Insufficient intake of food and fluids
- Air borne pathogens in planes, busses and vans
Here are some immune boosting foods:
Food Source |
Benefit |
Daily Recommendation |
Citrus fruits |
High in Vitamin C Aids white blood cell production to fight infections |
½-2 cups citrus fruits |
Garlic |
Contains calcium, potassium and sulfur compounds Protects against bacteria and infection |
1-2 cloves (1-2 teaspoons minced) |
Ginger |
Antioxidant Antimicrobial Anti-inflammatory |
2 tsp fresh ginger ½ tsp powdered ginger |
Spinach, Kale, Swiss Chard, Beets |
Rich in antioxidants and nitrates which protect cells and guards against inflammation |
1-3 cups raw veggies 1 cup cooked veggies |
Green tea |
Rich in flavonoids and contains L-theanine which protects against bacteria |
2-3 cups |
Greek yogurt, Kefir |
Helps protect against diarrhea and upper respiratory tract infection |
1 cup Greek yogurt 1 cup Kefir |
Meal and Snack Ideas:
- Scrambled eggs with spinach and garlic
- Greek yogurt with orange slices, strawberries, kiwis
- Green tea instead of coffee
- Top salad with beets or citrus fruits
- Add sliced lemon to water bottle
- Sprinkle powdered ginger on rice
- Add dark greens or beets to recovery smoothie
Immuno Boost Shot
- ½ cup orange juice
- ¼ tsp minced garlic
- 1 tsp powdered ginger
- ½ tsp curcumin powder
- ½ tsp cinnamon
- 2 tsp honey
Shake in blender bottle and enjoy!
Source: United States Olympic Committee Sports Nutrition Team
This article has been clinically reviewed by Lora Edwards, MEd, RD, LD, CSSD
Learn more about Sports Medicine at Children's Mercy.