Protein isn’t just about muscle gains. While athletes often emphasise protein for building strength and enhancing recovery, many overlook its crucial role in supporting the immune system—especially during periods of intense training or stress.
Protein and Immunity: What Does the Research Say?
Scientific evidence strongly supports the critical role protein plays in maintaining immune function. According to a seminal paper published in the Journal of the International Society of Sports Nutrition (Jäger et al., 2017), athletes should consume at least 1.6 grams of protein per kilogram of body weight daily to sustain performance and immune health. However, research published in Frontiers in Nutrition (Witard et al., 2019) suggests that higher intakes—up to 2.2 grams per kilogram per day—can provide additional immunity support, particularly under conditions of calorie restriction or elevated stress.
Why Higher Protein Matters During Stressful Periods
Training intensely, frequent travel, stress from academic or professional commitments, and calorie deficits all place your body under significant strain. Increasing your protein intake during these periods can enhance your body’s resilience. A study from the European Journal of Applied Physiology (Gleeson & Bishop, 2000) highlighted that low-protein diets—even when calorie and carbohydrate levels are matched—do not deliver the same immune-supportive benefits seen in higher-protein diets.
In practical terms, if you’re experiencing a scratchy throat, fatigue, or general malaise during intense training phases, it could indicate your protein intake is insufficient for your immune demands. Adding an extra high-quality protein source, like our HPH Paleo Beef Bone Broth Protein, can make a significant difference.
Maximising Immune Response Through Protein
Adequate protein intake has been shown to positively impact the lymphatic profile—crucial for immune surveillance and response (Walsh et al., 2011). By consuming protein strategically, especially post-exercise or before sleep, you can maximise these immune-enhancing benefits.
Practical Steps for Coaches and Athletes
Monitoring athletes for signs of immune stress is vital. Tools like the Jackson questionnaire offer a cost-effective method for community screening, helping identify athletes who regularly miss training sessions or competitions due to illness.
For a deeper dive, laboratory testing—particularly a complete blood count (CBC)—can pinpoint underlying immune issues. CBC tests measure leukocytes, neutrophils, lymphocytes, and secretory immunoglobulin A (sIgA), distinguishing between healthy athletes and those at risk of overtraining (Gleeson et al., 2017).
Here are my actionable recommendations:
- Aim for a minimum protein intake of 1.6g/kg/day.
- Increase up to 2.2g/kg/day during intense training or stressful periods.
- Supplement strategically—consider an extra shake of our nutrient-rich HPH Paleo Beef Bone Broth Protein during the day or pre-bedtime.
- Monitor your athletes consistently, utilising tools like the Jackson questionnaire and CBC lab tests for proactive management.
Conclusion
Prioritising protein is not just about muscle—it’s fundamental to a robust immune system, ensuring peak performance and sustained health. Take control of your nutrition today and explore the superior quality and immune-supportive properties of our HPH Paleo Beef Bone Broth Protein.
References:
- Jäger, R., et al. (2017). Journal of the International Society of Sports Nutrition, 14(1), 20.
- Witard, O.C., et al. (2019). Frontiers in Nutrition, 6, 140.
- Gleeson, M., & Bishop, N.C. (2000). European Journal of Applied Physiology, 81(5), 409-418.
- Walsh, N.P., et al. (2011). Exercise Immunology Review, 17, 6-63.
- Gleeson, M., et al. (2017). Journal of Applied Physiology, 122(3), 612-623.