Nutritional Tips from the Experts on Maintaining a Healthy Immune System

These guidelines were developed in collaboration with the United States Olympic & Paralympic Committee’s Team V Sport Performance Nutritionists and USA Wrestling’s sponsors recognized below.

Match energy intake to expenditure

Maintain hydration levels, between 96 and 128 oz per day

Avoid crash dieting

Eat a well-balanced diet with foods rich in Vitamin C (strawberries, red peppers, oranges, broccoli) and Omega 3 (tuna, walnuts, flaxseed, chia seeds)

Consume >50% daily energy intake as carbohydrate

Ensure adequate protein intake (1.2?1.6 g/kg body mass/day)

Get outside for 30 minutes per day and/or consider 1000 IU/day vitamin D3 from autumn to spring to maintain sufficiency

At the onset of a cold take zinc acetate lozenges (75 mg/day)

Consider probiotics (?1010 live bacteria/day) for illness prone/travelling athlete

Aim to sleep 8-10 hours each night

Regards, Joe Stabilito Sr. – State Chairman – PAUSAW

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