Your body is your vehicle, so you have to keep your engine, your heart running when you work out, so adequate food and fluid should be consumed before, during and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance and improve recovery time.
Researchers have found that eating carbohydrates during and after intense exercise can help your body recover and helps in boosting immunity.
Dr. Jonathan Peake and Dr. Oliver Neubauer, from QUT’s Institute of Health and Biomedical Innovation, led a research review of studies about exercise and immunity.
“This still leaves our bodies vulnerable to infections and, generally speaking, the more strenuous the exercise, the longer it takes for the immune system to return to normal. Epidemiological evidence suggests that regular moderate exercise protects against upper respiratory illnesses, like the common cold, whereas regular intense exercise increases the risk of upper respiratory illnesses,” Dr. Jonathan Peake said.
“The consumption of carbohydrates before and during strenuous exercise not only improves endurance performance, but it can also minimize exercise-related immune disturbances,” Dr. Oliver Neubauer said.
Intense exercise creates immune disturbances and thus people often tend to have fewer natural killer white blood cells after a workout session which also increases the risk of upper respiratory illnesses.
They found the best way to avoid “unfavorable changes” in the immune system during a post-workout recovery was consuming carbs during or immediately after the exercise.
The research review shows that consuming carbs during or immediately after exercise reduces exercise-related immunodepression and helps the body to recover.
The study was published in the Journal of Applied Physiology.