What’s The quickest way to recover when feeling ill?
We all know that being ill sucks, especially when you’re used to staying active and maintaining peak performance. This is not the time to worry about your progress, whether it’s weight loss, muscle building, or performance in the gym.
Your main focus should be on recovery because, let's face it, recovery equals progress.
I always say, "Recovery equals a workout."
Increased Metabolism During Illness
Your metabolism can actually increase when you’re sick due to several factors:
Fighting Infection: Your body needs more energy to combat the infection.
Fever: Raising body temperature to fight pathogens requires additional energy.
Immune Activity: Producing more immune cells and antibodies demands more energy.
Tissue Repair: Repairing damaged tissues and cells also requires energy.
Understanding this helps you realize why staying well-nourished and hydrated is essential during illness.
Your Gut: Immunity Headquarters
Over 70% of your immune system resides in your digestive tract?
Here’s how your gut helps fight off illness:
Saliva: Contains powerful antimicrobials like lysozyme, alpha-amylase, and lactoferrin, which help neutralize pathogens.
Hydrochloric Acid: Breaks down most germs before they can reach your intestines.
Chemical Defenses: The digestive tract produces chemicals that fight bacteria, viruses, and fungi.
Proteins and Chemicals: Continue to combat any remaining harmful bacteria in your digestive system.
Good Bacteria: The beneficial bacteria in your gut provide strong protection against pathogens.
Stay-Healthy Priorities
To keep sickness at bay and maintain your peak performance, follow these essential guidelines:
To Prevent Getting Sick:
Exercise Moderately: Avoid over- or under-exercising to keep your body in balance.
Eat Balanced Meals: Avoid over- or under-eating to maintain optimal health.
Maintain a Healthy Weight: A healthy body weight supports overall wellness.
Hygiene: Wash your hands regularly to prevent the spread of germs.
Sleep and Stress Management: Ensure you get enough sleep and manage stress effectively.
Nutrient-Dense Foods: Incorporate a variety of nutrient-dense foods into your diet.
Support Gut Health: Feed your healthy bacteria with pre and probiotics.
If You're Already Feeling Sick:
Hydrate: Drink lots of fluids to stay hydrated and flush out toxins.
Rest: Prioritize rest and recovery to give your body the energy it needs to heal.
Eat When Hungry: If you’re hungry, eat. If not, don’t force it.
Immune-Boosting Foods: Focus on consuming foods that boost your immune system.
Pre and Probiotics: Supplement with pre and probiotics to support gut health.
Immune-Boosting Supplements: Use supplements that enhance your immune response.
Exercise Recommendations
Straight to the point, here's what you need to do based on your symptoms:
Light Symptoms (Runny Nose, Mild Cough)
Day 1-2: Stick to low-intensity activities. Avoid pushing hard in the gym.
Day 3: If there's no fever or worsening symptoms, moderate exercise is okay.
Day 4: If you’re feeling better, wait 24 hours before returning to regular exercise.
Severe Symptoms (Headache, Fever, Diarrhea, Vomiting)
Day 1-2: Stay in bed. Don’t go to the gym. Your body needs all the energy to recover.
Day 3: If symptoms persist or worsen, it’s time to see a doctor.
Day 4: Consult a doctor if symptoms don’t improve. They might prescribe bed rest, maybe antibiotics.
Nutrition Tips
When you're sick, nutrition plays a vital role in your recovery:
Hydrate: Drink lots of fluids to flush out toxins and stay hydrated.
Rest: Bed rest is crucial. Just relax and recharge.
Eat When Hungry: Don’t force yourself to eat. Digestion takes energy, and you need all the energy to fight off the illness.
Don't Worry About Tracking: When you're ill, don't stress about tracking your macros or calories. Focus on eating nutrient-dense foods and listening to your body's needs.
Probiotics: These will have been wiped out by antibiotics, so ensure that you get them in after your course of antibiotics.
Immune Boosters
Credit to Precision Nutrition for these evidence-based immune boosters:
Honey: Has antibacterial and antimicrobial properties; also an effective cough suppressant.
Chicken Soup: Provides fluids, electrolytes, and anti-inflammatory nutrients that help decrease symptoms.
Elderberries: Possess anti-viral properties and are rich in phytonutrients.
Garlic: Acts as an antibiotic and can lessen the severity of colds and other infections.
Green Tea: Boosts B cell antibodies, helping the body get rid of invading pathogens.
Essential Supplements for Recovery
Adding certain supplements to your diet can give your immune system the extra boost it needs. Here's a breakdown of some key supplements, what they do, how they help, and examples of where to find them:
Pre and Probiotics
What They Do: Prebiotics serve as food for beneficial bacteria in your gut, while probiotics are live beneficial bacteria that help balance your gut microbiome.
How They Help: They support gut health, improve digestion, and boost immunity.
Examples:
Prebiotics: Garlic, onions, bananas, asparagus, blueberries
Probiotics: Yogurt, kefir, sauerkraut, kimchi, kombucha.
Vitamin C
What It Does: An essential nutrient and powerful antioxidant.
How It Helps: Supports immune function, enhances white blood cell production, provides antioxidant protection, and aids in collagen production.
Examples: Oranges, strawberries, bell peppers, broccoli, kiwi.
Zinc
What It Does: A trace mineral vital for many biological functions.
How It Helps: Crucial for immune support, wound healing, and protein synthesis.
Examples: Cashew nuts, pumpkin seeds, chickpeas, lentils, meat, and shellfish.
Selenium
What It Does: A trace mineral that plays a key role in metabolism and antioxidant defense.
How It Helps: Provides antioxidant defense, supports thyroid health, and boosts immune function.
Examples: Brazil nuts, sunflower seeds, brown rice, eggs, fish.
Key Takeaway
The bottom line is, if you’re really sick, stay in bed. Even if you’re only slightly sick, let yourself fully recover before getting back to your training.
Your sessions won’t be effective if you’re not 100%, and pushing it will only delay your recovery.
Remember, your health comes first.
Get back to 100% before hitting the gym again. Recovery is progress!
