Give your immune system a boost

• Ensure adequate energy intake (proteins, carbohydrates and fats). The winter period is not the ideal time to aim for your lowest body weight (fat percentage). After all, when your weight is too low, you are more likely to get sick. Therefore, be sure to take extra carbohydrates before, during and after long workouts (>1h30); to compensate for your consumption during exercise and also to reduce the suppressive effect of exercise on the immune system.
• Eat plenty of foods rich in antioxidants (=vegetables and fruits). Fruits and vegetables particularly rich in antioxidants are: sweet potato, broccoli, carrot, spinach, orange, apples, berries,... A good variety is important! Also choose seasonal produce: http://velt.nu/sites/files/content/documenten/groentekalender.pdf
• Choose healthy fats: take plenty of omega-3-rich foods such as fatty fish, linseed (oil), nuts, seeds,...
• Ensure an adequate supply of vitamin D from the diet. Vitamin D is mainly produced after exposure to sunlight but in winter it will therefore be less. The main sources of dietary vitamin D are oily fish, meat, eggs and dairy products.
• If necessary, take a probiotic (live bacteria) to give your gut a boost.

Karolien Rector - Sports dietician