With basketball comes cold and flu season; think about this blog as a guide to boosting your immune system so that you can play to the best of your ability on the court, because what you put in your body either supports or hinders your ability to fight off a nasty cold.
When you’re in-season, you’re busy…travel days, late nights, hard practices, back-to-back games, and less recovery time than during pre-season. While these are all good things that help you become a better athlete, they also take a toll on your body.
If you’ve ever noticed that you get sick more often during your competitive season, this makes sense. Intense training + travel stress + disrupted sleep + increased exposure to germs = the perfect combination for lowered immunity.
But here’s the good news: Nutrition is one of the most effective ways to support your body and immune system.
Let’s break down why in-season immune support matters and the nutrition strategies that help you stay strong, healthy, and performing at your best.
Why Athletes Get Sick More During the Season
Even the most disciplined athletes face physiological challenges during competition phases:
· High training loads and elevated cortisol
· Frequent exposure to new germs in locker rooms, planes, buses, hotels, and crowds
· Limited recovery windows
· Inflammation from intense training and game stress
· Inconsistent nutrition options and fueling routines
· Travel stress
· Disrupted sleep rhythms
These stressors can weaken the immune system, making your body work overtime to keep you healthy. We want all your energy to be targeted toward training and performance. When recovery time is already reduced, illness can hit fast and stick around longer.
The Nutrition-Performance-Immune System Connection
Your immune system relies on nutrients to do its job. Did you know that protein supports healthy immune cells? When you’re under stress, your need for these nutrients actually increases.
Strong immune-supporting nutrition helps:
· Reduce inflammation
· Support gut health (fun fact: roughly 70% of your immune system lives in your gut)
· Improve recovery and energy
· Maintain muscle mass (often we see muscle mass decline in-season)
· Shorten the duration and symptoms
· Stabilize blood sugar (key for hormone + immune balance)
In-season nutrition isn’t just about performance; it’s critical for protecting you from getting sick.
Game-Plan Strategies to Stay Healthy During the Season
Here’s what athletes can do to protect their immune system:
1. Include Protein at Every Meal
Protein supports muscle repair and immune cells. Aim for: 20–40g every 3–4 hours.
Tip: Pack protein-rich snacks for after training.
2. Prioritize Vitamin-Rich Foods
Micronutrients are just as important as macronutrients. Vitamin C, zinc, and vitamin D are the stars of the show when it comes to preventing or fighting illness.
· Vitamin C: citrus, berries, peppers
· Zinc: meat, pumpkin seeds, beans
· Vitamin D: salmon, fortified foods, supplements
· Antioxidants: colorful produce of all kinds
Tip: Add a fruit and veggie at every meal.
3. Support Your Gut
Good gut health = immune resilience. Add daily:
· Fermented foods (kefir, yogurt, sauerkraut, probiotic drinks)
· Fiber (berries, avocado, oats, sweet potatoes)
· Hydration + electrolytes
4. Hydrate Like It’s Your Job
Dehydration increases cortisol (your stress hormone) and weakens immunity. Aim for:
· Half your body weight in ounces + electrolytes at a minimum
· Extra water on flight or travel days
Tip: Pack at least two water bottles, keep hydration packets in your bag, and sip consistently.
5. Control What You Can — Don’t Worry About Being Perfect
Athletes fall into two traps:
· All-or-nothing thinking
· “I’ll get back on track after travel”
Instead, aim for 80% consistency:
· Protein at each meal
· Fruit and veggie with every plate
· Hydration + electrolytes
· A balanced breakfast
· Snacks for long stretches
Small wins add up.
Conclusion
In-season demands are high, and they only increase as athletes train harder, travel more, and compete at higher levels.
You might not always have your typical training schedule. But you do have the power to fuel in a way that strengthens your body from the inside out.
When nutrition becomes your foundation, you don’t just perform well; you stay healthy, resilient, and ready for every opportunity.
About the Author
As a Certified Nutrition Coach, Julianna Quiring helps athletes optimize their performance through proper nutrition. Drawing from her experience as a Performance Nutrition Intern at Iowa State Athletics and nutrition coach at Life Time Fitness, she creates personalized strategies that enhance athletic achievement. Her goal is to guide and inspire athletes to make informed nutritional choices that support their success both on and off the court.
Disclaimer: The information contained within all materials of this document is intended for educational purposes only. This information has not been evaluated by the Food and Drug Administration and isn’t intended to diagnose, treat, cure, or prevent any condition or disease. This information may not be construed as professional medical advice, nor does it represent a client-practitioner relationship between the author and viewer. You should always consult a qualified medical professional before engaging in any dietary or lifestyle change.