Immune Support for Athletes > TL;DR > - Hard training creates an "open window"—eat enough, sleep well, manage stress to close it > - Vitamin C, zinc, and probiotics may help; food-first approach (fruits, vegetables, yogurt) > - Under-fueling and poor sleep increase illness risk more than training alone > - Wash hands, avoid sick contacts, don't train through illness --- > [!IMPORTANT] > The Athlete's Immune Paradox (The "Open Window") > > Moderate exercise: Boosts t...

Immune Support for Athletes > TL;DR > - Hard training creates an "open window"—eat enough, sleep well, manage stress to close it > - Vitamin C, zinc, and probiotics may help; food-first approach (fruits, vegetables, yogurt) > - Under-fueling and poor sleep increase illness risk more than training alone > - Wash hands, avoid sick contacts, don't train through illness --- > [!IMPORTANT] > The Athlete's Immune Paradox (The "Open Window") > > Moderate exercise: Boosts t...