Immune-support supplementation for high volume training

What supplements can help to protect immune system during high-volume strength and cardio exercise?

Vitamin C

There is some evidence that vitamin C supplementation (e.g., 500 mg/d) following intense exercise may decrease the incidence of upper respiratory tract infections. [1]

Zinc

Studies indicate that zinc supplementation (25 mg/d) during training minimized exercise-induced changes in immune function. [1]

Glutamine

Glutamine is relatively inexpensive and may be useful in doses of 5-10 grams/day to protect immune system function during periods of high-volume training. This is true for both endurance athletes and strength/power athletes who engage in some form of endurance conditioning during their training. [2]

References

  1. ISSN exercise & sport nutrition review: research & recommendations
  2. Lyle McDonald – The protein book
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