Strengthen Your Defenses: Top Nutrition Tips for Athletes

Research highlights how proper fueling, balanced macros, and targeted supplementation can bolster an athlete’s immune system.

By avoiding low energy intake, prioritizing nutrients like protein, vitamin D, and antioxidants, and monitoring hydration and gut health, athletes can reduce illness risk and stay on top of their game.

Nutrition to Support Athlete Immunity:

• Energy: Avoid low energy availability (<30 kcal/kg FFM). Aim >45 kcal/kg FFM. Don’t crash diet.
• Carbs: 30–60g/hr in intense exercise; >60g/hr in long sessions; 1.0–1.2g/kg in first 2 hours after.
• Protein: 1.2–1.7g/kg/day. Consume 20–30g every ~3 hours.
• Vitamin D: Test levels regularly; supplement 2,000–4,000 IU if <30 nmol/L.
• Antioxidants: Eat plenty of fruits/veg; ~0.25–1.0g/day vitamin C; 250mg/day DHA+EPA.
• Zinc: 75mg/day within 24 hours of illness onset.
• Iron & Magnesium: Correct deficiencies promptly.
• Hydration: Maintain fluid balance; keep saliva flow high.
• Probiotics: 10 billion CFU/day (Lactobacillus/Bifidobacterium), especially 14 days before travel/camp.
• Bovine Colostrum: ~20g/day may reduce respiratory illness.
• Quercetin: 0.5–1.0g/day can lessen symptoms.
• Echinacea: Some benefit for athletes.

Read more: https://pubmed.ncbi.nlm.nih.go...

On my mindDon't call it a comeback

“Don’t call it a comeback / I’ve been here for years.”
— LL Cool J, “Momma Said Knock You Out”

I’ve always loved these opening lines. They always remind me that confidence is born from the challenges you survive. After a year of injuries and setbacks, I’m finally riding more, feeling stronger, and leaning into my grit rather than giving in to doubts.

When everyone said LL Cool J was “finished,” he shut out the noise, drawing on his own longevity and experience. That’s how I choose to see myself: not as someone making a comeback, but as someone who’s been here for years—just waiting for the chance to show I’m not out of the race.

Knocking Out Negative Thoughts

• Pinpoint the distortion: When I tell myself I’m too behind to catch up, I write that down.
• Check the facts: I reflect on all the rides I’ve completed, the progress I’ve already made.
• Knock it out: I rewrite the thought—I’ve overcome worse, I’m still here.

Being human means sometimes questioning your worth, but it also means you possess the resilience to keep going. Don’t call it a comeback—you’ve been here for years.

Damian