What if I told you by increasing your protein intake this Winter, you may have a better chance to prevent colds and flus? It's true! It would assist in building your immune system to be strong enough to fight them off quicker than you would expect!
Why Protein?
Studies show that protein malnutrition can impair your immune function. Specifically, this affects your T cells (immune cells which prevent infections) which means you are more susceptible to infections. The good news is arginine a specific amino acid found in high amounts in pea protein is most beneficial to help repair and increase the function of your immune cells to aid in fighting off colds and flus (1).
Immunity, Gut Health & Protein
Once entering your body, protein is broken down by enzymes and your gut lining utilises these amino acids to rebuild its cells. This increases the gut barrier strength to reduce pathogens entering your system. Improving your gut health is also associated with less inflammation in the body which reduces immune system impairment. Fun fact...70% of your immune cells are produced and live in your gut (2).
Now, to the How!
- Add protein powder to your overnight oats, smoothies, chia puddings and cereals.
- Carry snacks in your bag such as natural nuts and protein bars.
- When unwell and eating is difficult, protein shakes are easily digested and are absorbed quickly for your body to use. Use a protein with water to increase your hydration levels at the same time to flush your system.
- Have a protein shake/meal before bed as this will allow the protein to be utilised by your body effectively while your body is at rest.
The Key Take-Away
Protein is more than a macronutrient for fitness. Think bigger! Protein is needed for everyday essential health and wellness!
References
1. Daly JM, Reynolds J, Sigal RK, Shou J, Liberman MD. Effect of dietary protein and amino acids on immune function. Crit Care Med. 1990 Feb;18(2 Suppl):S86-93. PMID: 2105184.
2. Childs, C.E.; Calder, P.C.; Miles, E.A. Diet and Immune Function. Nutrients 2019, 11, 1933. https://doi.org/10.3390/nu11081933
