Healthy Teams: Winter Nutrition and Recovery Made Simple

During the winter months, high school athletes face an increased risk of coming down with the flu and colds. These illnesses not only affect performance but also lead to missed practices, games, weight room sessions and school days, which can disrupt team dynamics, overall athletic development and class time.

This year, take a proactive approach to preventing illness. Start with proper nutrition, responsible supplementation and effective recovery practices. By optimizing these areas, schools and athletic programs can help student-athletes stay healthy and perform at their best throughout the winter season.

Proper nutrition is the foundation of a strong immune system. Athletes have greater nutritional needs due to the physical demands of training and competition. A well-rounded diet helps maintain energy levels, reduces inflammation and supports immune function.

Athletes should consume balanced meals that include a variety of fruits, vegetables, lean proteins and healthy fats. Foods rich in vitamins and minerals, particularly those with antioxidants, are crucial during the winter months when immunity is under increased stress. Vitamin C, for example, is well-known for its immune-boosting properties, and it can be found in citrus fruits, berries, peppers, broccoli and leafy greens. These foods help strengthen the body’s defenses against common illnesses. Vitamin D is also critical, especially in winter when sunlight exposure is limited. It plays a key role in immune function, and athletes should consume foods like fatty fish, egg yolks and fortified dairy products to maintain adequate levels. Vitamin D3 supplementation will fill the gaps during the colder months.

In addition to vitamins, minerals like zinc are also essential for immune health. Zinc is involved in the development and function of immune cells, and deficiencies can lead to increased susceptibility to illness. Zinc-rich foods such as meats, shellfish, legumes and seeds can help prevent such deficiencies.

Additionally, proteins play a vital role in immune function. Protein is necessary for tissue repair and the production of immune cells, making it an essential nutrient for athletes. Lean meats, poultry, fish, eggs, and plant-based protein sources like beans, lentils and tofu should be included regularly in an athlete’s diet to support both muscle recovery and immune health.

Proper hydration is equally important. Cold weather reduces thirst, and athletes may not drink enough fluids, which can negatively affect both performance and immune function. Athletes should be encouraged to drink water consistently throughout the day, especially before and after training sessions.

Supplements can also play a supportive role in strengthening the immune system, though they should never replace a balanced diet. Supplement use should be guided by qualified healthcare professionals to ensure they are safe and effective. One of the most common supplements used in winter is Vitamin D3. Given the lack of sunlight exposure during colder months, Vitamin D3 levels often drop, which can weaken the immune system. Supplementation with 1,000 to 2,000 IU of Vitamin D3 daily is generally recommended, but this can vary based on individual needs. Vitamin C has been shown to reduce the severity and duration of symptoms. A daily dose of 500 to 1,000 mg of Vitamin C may be beneficial, particularly during periods of increased physical stress.

Zinc supplements are helpful in reducing the duration of colds. Zinc is an essential mineral involved in immune cell function. A daily dose of 10 to 20 mg is typically effective for supporting immune health.

Another supplement that can be beneficial for athletes is probiotics. Probiotics support gut health, which is crucial for immune function. A healthy gut microbiome can help prevent infections, particularly respiratory illnesses. Probiotics can be taken through supplements or consumed in fermented foods like yogurt and kefir.

While nutrition and supplements are vital components of illness prevention, recovery methods are equally important. Recovery strategies not only help athletes recover from training but also support the immune system in fighting off illness. Getting enough sleep is one of the most important recovery tools. Sleep is essential for immune function, and studies have shown that poor sleep increases the risk of infections. Athletes should aim for 8 to 10 hours of sleep per night to allow the body to repair, recover and bolster its defenses. Sleep deprivation weakens the immune system, making it harder for the body to fight off illness.

Along with sleep, managing training load is critical. Overtraining, especially during periods of high stress, can compromise the immune system, making athletes more vulnerable to colds and the flu. Schools and coaches should ensure that athletes have regular rest days and that their training schedules are adjusted to account for academic stress or other outside pressures. Active recovery, such as foam rolling or mobility work, helps reduce muscle soreness and tissue recovery, and improve circulation, which is important for immune function. Low-intensity activities like walking, swimming or cycling can enhance lymphatic flow and prevent the buildup of metabolic waste, which aids in faster recovery.

Hygiene practices play an important role in preventing the spread of illness. Athletes should be encouraged to wash their hands frequently, especially after practices or using shared equipment. Cleaning sports equipment and facilities regularly is also crucial in reducing the risk of transmission. In addition, athletes should be reminded not to share personal items, such as water bottles, towels or mouthguards, as these items can be a source of contagion.

Finally, schools should consider encouraging flu vaccinations for all athletes. Getting a flu shot is one of the most effective ways to prevent the flu, reducing both the severity of illness and the amount of time spent away from practices and games. Athletic trainers and coaches should work together to ensure that athletes have access to vaccination clinics and understand the importance of this preventive measure.

By emphasizing the importance of nutrition, responsible supplementation, recovery practices and hygiene, schools can help their athletes stay healthy and perform at their peak during the winter months. Maintaining these habits will not only reduce the incidence of colds and flu but also contribute to overall better performance and fewer missed opportunities for athletes.

Lee Mancini is chief of the Division of Sports and Exercise Medicine at the UMass Medical Center in Worcester, Massachusetts. He is a board-certified sports medicine physician, a certified sports nutritionist, and a certified strength and conditioning specialist.