How to Handle Being Sick on a Fitness Journey

Let's address some common questions:

"Should you lower your macros when sick?"

That's going to be a big NO!  It's tempting to think that moving less means you should eat less, but this might be one of the worst things you can do! In order for your body to recover properly, you need plenty of nutrients. It's hard enough to want to eat while sick, so don't deprive your body any further of the fuel it needs to heal!

So what should you do when it comes to food?

Do your best to keep hitting your macros. You may not have the stomach for the same foods as usual, but please try not to undereat! Keep your calories the same and focus on eating plenty of protein and nutrient-dense foods. Don't skimp on the fruits & vegetables, as these will be packed with the vitamins and micronutrients your body needs to get strong again!  Hydration is also key for recovery, so drink plenty of water and fluids. Coconut water is also a great choice due to its carbs & electrolytes!

Should you hit the gym?

If you are actively coughing, sneezing, and wheezing - please don't go to the gym. Not only will this hurt your recovery, but you risk infecting other people. Wait until you no longer have these symptoms for several days, and you are feeling at least 80% better. When you do get back to the gym, ease in to it! Don't go too hard or you could risk setting back recovery!

What should I eat to boost immunity?

While supplements are helpful, getting our nutrients from food will always be the best course of action as they are better absorbed this way. For example, consider drinking orange juice to get vitamin C, or eating some beef to get your zinc!  Mushrooms like turkey tail, reishi, and lion's mane also have immune-boosting properties and tons of antioxidants. Foods like yogurt and kombucha contain natural probiotics, which can help support your gut if you have been prescribed harsh medication such as antibiotics.

So should you still take supplements?

If you're sick and looking to add supplements in addition to your food choices, consider supplements that support immunity such as vitamin C, vitamin D, zinc, and garlic - as well as herbal remedies such as echinacea and elderberry (often found in immunity teas at the grocery store!).
the quicker you let your body heal, the quicker you can get back to the gym and back to feeling amazing! 

Should I take probiotics?

If you are on antibiotics, remember that they can diminish the good bacteria in your gut. After you finish your antibiotic course, taking probiotics or foods that contain probiotics, like yogurt & kombucha, can support your gut flora. You can also eat prebiotic containing foods like apples, bananas, flax seeds, oats, onions, garlic, asparagus, and cocoa powder. Note: please do not blindly take probiotics if you are not on an antibiotic regimen. If you have any questions about whether a probiotic is good for you, send a question to your coach to clarify!

What else should I do?

You should only focus on recovery! That means keeping your stress low, drinking plenty of water, eating immune-boosting foods, getting enough sleep, and keeping intense physical activity minimal until you feel better. We know that being sick can feel like a death sentence when you're on a health & fitness journey, but the quicker you let your body heal, the quicker you can get back to the gym and feeling amazing!