How to Stay Healthy as an Athlete This Season with Laura Ligos, RD

Wondering what you can realistically do to stay healthy during training, travel, and sick season? That's what Laura Ligos (AKA, The Sassy Dietitian) and I discuss in Episode 130 of The Eat for Endurance Podcast.

This episode is not about immune “hacks” or doing more. Instead, we break down what actually supports immune health from a nutrition and lifestyle perspective, and explore where athletes often get tripped up when training, underfueling, poor sleep, and life stress stack up.

I honestly wish I had recorded this episode earlier. My family was hit hard with illness in October and November, and I know many of you have been dealing with constant colds, lingering fatigue, or that feeling of being almost sick for weeks on end.

We’re still deep in sick season, so I hope this conversation empowers you with realistic nutrition and lifestyle tools to support your body.

Listen on Apple Podcasts

Listen on Spotify

Watch on YouTube

Why Staying Healthy Can Be Challenging as an Athlete

Athletes and fitness enthusiasts often assume that because they exercise regularly, their immune systems should be invincible. In reality, immune health is a bit more complicated and there’s a lot more factors that influence it beyond how physically fit you are.

In this episode, Laura and I talk about how training, recovery, fueling, sleep, and life stress all interact to influence immune function. During periods of heavy training, high stress, or inadequate recovery, athletes may actually be more vulnerable to illness.

We also discuss the well-known J-curve relationship between exercise and immune health, what it explains well, where it falls short. It’s important to note this study's limitations, as there is definitely some bias.

The study states, "The main limitation in the field is that most of the studies were conducted in military populations. Military intensive training introduces a wide range of bias because this intensive training usually is accompanied with dietary energy deficiency, sleep deprivation, and psychological stress." 

In other words, were the subjects more susceptible to illness just because they exercised more, or was it because they were underfueled, not well rested, and stressed out?

The big takeaway is that immune health isn’t determined by one variable. It’s the cumulative effect of what’s happening in your training and the rest of your life.

As Laura discusses and as I also mention in my blog post, Nutrition for Stress, “wherever it’s coming from, it all goes into the same bucket.”

Listen on Apple Podcasts

Listen on Spotify

Practical Strategies to Support Immune Health

When it comes to nutrition for immune health, one of the biggest factors is eating enough. Low energy availability can take a toll on immune function, especially during busy training cycles or stressful seasons. Inadequate intake of specific macro and micronutrients also has significant impacts.

Laura and I break down:

• How underfueling increases illness risk

• The role of adequate carbs, specific micronutrients, and other fueling patterns

• Which supplements may be helpful, and when to take them

• Why supplements cannot replace foundational nutrition strategies

Lifestyle factors also play a major role. Sleep, stress management, and rest from exercise all influence immune health. Staying healthy is about recognizing overload, and listening to the signals your body is giving you.

“Pushing through” shouldn’t be a badge of honor. Honoring your body and what it needs to stay healthy is something to be proud of. 

We also cover:

• What to do if you’ve been exposed to illness (hello fellow parents!)

• Dietary and lifestyle tips for when symptoms start showing up

• How your approach should differ depending on the type of illness

• Immune health considerations during travel, including foodborne illness

The goal in all of this is for you to walk away with realistic ways to support your short and long-term health.

Key Takeaways from Laura Ligos

• Immune health for athletes is about patterns, not perfection

• Nutrition to support immune health starts with consistently eating enough

• Training stress without adequate recovery increases illness risk

• Supplements can play a role, but they’re never the foundation

• Sleep, stress, fueling, and training all interact and impact immune function

• Resting when needed will make you a more reslient athlete and human

Supporting immune health is less about doing more and more about responding to what your body actually needs.

Want Nutrition Support Beyond This Episode?

If this episode made you reflect on your fueling, training load, approach to supplements, or how you navigate illness during busy seasons, you don’t have to figure it out on your own.

I work with athletes and fitness enthusiasts who want to:

• Fuel consistently without rigid rules

• Support immune health alongside performance goals

• Train hard and stay healthy over the short AND long term

Here’s what one client had to say about working together:

"I love working with Claire! She is a wealth of knowledge and does a great job customizing her recommendations for me in a way that is practical. I am a somewhat "casual runner" and her suggestions on pre, during, and post-run fueling and hydration have helped me feel better while running and eliminate post-run headaches. She also has helped with meal and snack ideas for general nutrition and everyday eating, helping me get more variety (and protein!) into my diet.” -Ilana G

Here are a few ways to get support:

• Join my low-cost, low-commitment Fuel for Life Crew membership for just $39/month, (cancel anytime)

• Browse my nutrition masterclasses (all are also included in the membership)

• Download my free fueling resources

• Fill out a new client inquiry form for comprehensive 1:1 coaching (limited spots available)

Please Support the Podcast

I am an independent show and rely on your support to keep creating all this free content. If you enjoy The Eat for Endurance Podcast, here are a few easy ways to help:

• Leave a 5-star rating and write a review wherever you get your shows

• Subscribe/Follow The Eat for Endurance Podcast so you don't miss an episode

• Grab the Ultimate Fueling Sticker Pack to fuel in style

• Shop my affiliate codes for Skratch, Momentous, Tailwind, Fuel Goods, and more

• Join my Patreon community

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.