Gleeson Michael
School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK.
Nestle Nutr Inst Workshop Ser. 2013;75:85-97. doi: 10.1159/000345822. Epub 2013 Apr 16.
Prolonged exercise and heavy training are associated with depressed immune function which can increase the risk of picking up minor infections. To maintain robust immunity, athletes should eat a well-balanced diet sufficient to meet their energy, carbohydrate, protein, and micronutrient requirements. Dietary deficiencies of protein and specific micronutrients have long been associated with immune dysfunction and an adequate intake of iron, zinc, and vitamins A, D, E, B6 and B12 is particularly important in the maintenance of immune function. Consuming carbohydrate during prolonged strenuous exercise attenuates rises in stress hormones and appears to limit the degree of exercise-induced immune depression. Similar effects can be seen with daily ingestion of high-dose antioxidant vitamin supplements, though concerns have been expressed that excessive antioxidant intake may impair exercise training adaptations. It is safe to say with reasonable confidence that individual amino acids, colostrum, Echinacea, and zinc are unlikely to boost immunity or reduce infection risk in athletes. The ingestion of carbohydrate during exercise and daily consumption of probiotic and plant polyphenol (e.g. quercetin)-containing supplements or foodstuffs (e.g. non-alcoholic beer) currently offer the best chance of success. This approach is likely to be most effective for individuals who are particularly prone to illness.
长时间运动和高强度训练与免疫功能下降有关，这会增加感染轻微疾病的风险。为保持强大的免疫力，运动员应食用营养均衡的饮食，以满足其能量、碳水化合物、蛋白质和微量营养素的需求。长期以来，蛋白质和特定微量营养素的饮食缺乏一直与免疫功能障碍有关，充足摄入铁、锌以及维生素A、D、E、B6和B12对维持免疫功能尤为重要。在长时间剧烈运动期间摄入碳水化合物可减轻应激激素的升高，并似乎能限制运动引起的免疫抑制程度。每日摄入高剂量抗氧化维生素补充剂也能看到类似效果，不过有人担心过量摄入抗氧化剂可能会损害运动训练适应性。可以有合理把握地说，单个氨基酸、初乳、紫锥菊和锌不太可能增强运动员的免疫力或降低感染风险。运动期间摄入碳水化合物以及每日食用含益生菌和植物多酚（如槲皮素）的补充剂或食品（如无醇啤酒）目前提供了最大的成功机会。这种方法对特别容易生病的人可能最有效。
