How to reinforce your defenses

Mar 19, 2020

by 226ERS #FeedYourDreams

Guillermo Olcina, a 226ers nutrition expert offers us a few basic tips for our body to stay healthy, even being at home.

Given this exceptional situation motivated by COVID-19, we must look for alternatives to minimize the effects caused by the dissection, isolation and quarantine. What can be done? Well, face it under different points of view: diet, lifestyle, training and supplementation.

DIET It is essential to adapt caloric intake to energy expenditure. In these cases of reduced spending, calorie intake must be less than during the usual training routine in order not to increase fat. From the qualitative point of view, "rapid" carbohydrates (pasta, rice, bread, etc.) can be reduced to the maximum, maintaining legumes, fruits and vegetables. It is also advisable to increase protein intake in order to maintain muscle mass, and of course avoid saturated fats. LIFESTYLE Try to maintain a daily routine, this includes guaranteeing a minimum of 8 hours of quality sleep to face the day and personal and family needs, thus also minimizing stress. TRAINING You must do physical activity daily, always adapted to the level of personal physical condition, combining aerobic activities (roller, rolling uphill, elliptical, stairs, etc.) with strength activities (functional work, work with free weight, etc.). Keep a progression, do not start with a lot of impetus, it is better to go little by little and not want to do it all the same day. This will help reinforce your immune system. In order to avoid immunosuppression, make sessions moderately, and if you do medium intensity training you must take 226ers isotonic Drink, which gives you a few carbohydrates (less than 80 kcal/500 m), mineral salts and vitamins (C, B1 and E) in a liquid solution to continue moisturizing. Supplementation

To reinforce the immune function.

K-Weeks Immune: It provides probiotics, real jelly and equines. 226ers vegan vitamin+: It helps supply possible deficiencies motivated by the reduction of ingested calories and stay at home without sun and movement. Vitamin D: exposing itself to the sun as much as possible

To maintain physical condition

Protein: It helps prevent loss of muscle mass and complement the reduction of carbohydrate intake. Protein intake recommendations are 20/30 grams every 4/6h, being able to choose the different 226ers products according to the time of the day through different products: K-Weeks Immune (breakfast), Isolate Protein, Vegan protein (post training) or Night Recovery Cream (dinner). Hydrazero to compensate for great sweating after the Indoor sessions. With these tips, 226ers wants to help you spend better these quarantine days, that you can continue to exercise with health and be ready to continue with your routines after this isolation phase.