In sports, energy distribution is central, including the origin, distribution and consumption of energy. It is essential that each system receives sufficient energy without this being at the expense of other systems. The immune system uses energy, for example, when fighting pathogens and allergies, which can lead to a disruption of the energy balance.
A simple intervention is not to eat all day long, but also to take into account drinking and chewing. However, excessive drinking can also activate the immune system, which is unfavourable for optimal performance.
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They have listed the 11 most important factors for you! Always consult an expert about what suits your body.
1. Microbiome and inflammation
A healthy microbiome is essential for good absorption of nutrients and the prevention of inflammation. It can stimulate the production of IGF-1, which improves muscle function. It also plays a role in cell renewal and the production of short-chain fatty acids.
2. Urolithin A and mitochondrial function
Urolithin A, produced by the liver and intestines, improves muscle mitochondrial activity, which is beneficial for recovery after exercise. It can also help repair mitochondria that are affected by infections such as corona.
3. Inflammation and the immune system
Inflammation can lead to muscle breakdown and reduced energy distribution, which is detrimental to performance. Various factors such as wound healing, pathogens and stress can cause inflammation, which has a negative effect on the immune system and overall health.
4. Proteins, acidification and acid-base balance
Proteins are essential for muscle building but must be combined with sufficient minerals and vitamins to prevent acidification. A balanced diet with sufficient vegetables and fruit is of great importance.
5. Short-chain fatty acids (SCFAs)
Short-chain fatty acids, derived from fibre in vegetables and fruit, stimulate the production of IGF and have a positive effect on energy metabolism. A healthy microbiome is crucial here.
6. Lactoferrin and the endocrine system
Lactoferrin, which binds iron and can reduce inflammation, plays a role in maintaining healthy gut flora and reducing inflammation.
7. Endocrine system and insulin sensitivity
Insulin sensitivity is crucial for tissue energy uptake, especially in athletes. Poor sensitivity can lead to injury and reduced performance.
8. Nitric oxide and oral health
Nitric oxide plays a role in vasodilation and muscle recovery, with implications for oral health and performance.
Oral health can influence inflammation elsewhere in the body.
9. Neu5Gc and dietary choices
Neu5Gc, found in red meat, can lead to inflammation and immune responses, making dietary choices important for athletes.
10. Thermoregulation and performance in the heat
Thermoregulation is important for performance, especially when exercising in hot conditions.
Training thermoregulatory mechanisms can improve performance and reduce the risk of overheating.
11. Intermittent drinking and fluid balance
Maintaining proper fluid balance is essential for performance, with an emphasis on thirst sensation and drinking habits.
Drinking too much can lead to hyponatremia and other negative health effects.
The ability to exercise and maintain an active immune system without compromising performance requires a balanced approach to nutrition, hydration, and overall health.