Carbohydrates are especially important. When we exercise more, carbohydrate stores are used up more quickly. If these stores are not replenished adequately, this can contribute to increased physiological stress and may negatively impact immune function. 

Including carbohydrates before and after exercise helps restore energy stores, reduce stress on the body, and support overall recovery.

Protein also plays a key role. As activity levels increase, so do the body’s needs for repair and recovery. Protein supports muscle repair but is also essential for the production and function of immune cells. Spreading protein intake evenly across meals and snacks throughout the day helps maintain both recovery and immune health. 

Supplements are generally not necessary, as most people can meet protein requirements through food

alone.

Micronutrients are another important piece of the puzzle. Nutrients such as iron, zinc, vitamin C, and vitamin D all contribute to immune function and energy production. People increasing their exercise load may be at greater risk of deficiencies if intake isn’t well balanced. 

A varied diet including fruits, vegetables, whole grains, lean proteins, nuts, and seeds can help meet these needs.

Hydration is also often overlooked. Even mild dehydration can place additional stress on the body, which may affect both performance and immune function. 

Regular fluid intake throughout the day, as well as during and after exercise, supports overall physiological balance.