Endurance athletes often suffer from common colds, such as upper respiratory tract infections (URTI), especially during times of hard training or competition. This apparent relationship between physical stress and immune function is well documented. It seems that during normal training periods the athlete has the same risk of picking up an URTI as a normal adult who exercises moderately. However, during harder training periods, the immune function dips and leaves elite athletes more susceptible to infections.

It appears that after an exhaustive bout of endurance exercise, natural killer cells and salivary IgA are reduced. These are the antibodies that help fight bacteria and viruses. After such exercise, there exists an 'open window' which can last from 3-72 hours, when immune depression may allow infections to gain a foothold.

A new study, again by David Nieman, offers the follow tips to help endurance athletes guard against URTI.

1    Try to include mental relaxation and stress management strategies in your lifestyle, since mental stress is closely related to overtraining and can lead to URTI susceptibility.
2    Ensure you eat a quality diet, plenty of fresh fruit and vegetables and LOTS of carbohydrates so that glycogen stores are ALWAYS maintained. Low glycogen levels can easily lead to overtraining. You might also consider taking antioxidant supplements.
3    Ensure rest and recovery is part of your training programme.
4    Aim for eight hours good sleep per night. Take naps if needed.
5    Avoid touching your eyes or mouth with your hands.
6    Avoid sick people, large crowds and busy social events before and after competitions.
7    Avoid sharing food and drinking utensils with others, especially team-mates.
(David Nieman, 'Some tips to prevent the common cold.' International SportsMed Journal, 1(2), 2000.)

Raphael Brandon