Nearly every time you exercise at “normal” intensity and volume, you boost your immune system slightly. But people who are trying to lose weight fast and/or add lots of new muscle mass quickly often “overdo” it when it comes to working out. It’s important to avoid over-training because it can lead to a weaker immune system, more sick days, and even serious health problems like bacterial infections.
Luckily there are a few things you can do to protect yourself even when you’re on a frequent, high-intensity exercise routine. First, focus on exercise quality over quantity. High-volume exercise routines (e.g. 90 minute weight lifting sessions most days of the week) can break down your muscles and body in a short amount of time. Limit your workouts to 40 minutes max and you’ll decrease the risk of overdoing it.
Second, eat a very healthy diet full of quality protein, good carbohydrates, and plenty of healthy fats and oils. Avoid refined sugars, processed carbs, artificial ingredients, and alcohol as much as possible. Simply eating a very clean diet that consists of the proper ratios and quantities of nutrients can go a long way in terms of protecting your body/immune system.
Finally, use proven supplements like high-quality whey protein powder, vitamin supplements (especially C and E), fish oil, and unrefined coconut oil to boost your defenses and help your body recover faster after intense workouts. Also consider taking nutritional yeast. There’s some strong evidence that it can protect even the most hardcore athletes from the risks of over-training. Check out the video below to learn more…
More good stuff: How to boost your immune system
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