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Insufficient energy intake, a chronic energy deficit or a very low body fat percentage increase the risk of infection. Find out how you can effectively prevent infections.

Infections are a serious issue for athletes. Those affected have to miss training sessions, train less, or may even need to cancel competitions or set more modest goals.

This leads to a loss of the much-needed consistency in daily training. Consistency is one of the key factors – if not the decisive factor – when it comes to improving performance. Therefore, create the ideal conditions and give infections no chance.

The three most important measures

1. Maintain the right balance

Your body does not clearly distinguish between training and everyday stress. Both place a strain on the body and weaken it. Too much of either increases the risk of infection. Make sure you maintain a good balance and plan sufficient recovery time alongside your training.

2. Avoid short and long-term energy deficits

An insufficient energy intake can increase the risk of infection by seven to eight-fold. Ensure that you supply your body with enough energy, avoid energy deficits and keep your body fat percentage within a healthy range.

3. Favour effective nutritional strategies

Nutrition offers several ways to boost your immune system:

• Ensure a balanced and needs-based energy intake
• Prioritise high-quality protein sources at every main meal
• Use zinc lozenges and vitamin C supplements during acute infections
• Consider probiotic supplements during phases of increased susceptibility to infections, long journeys or after taking antibiotics
• During periods of stress or intensive training, and in the winter months, vitamin C and vitamin D supplements may be beneficial