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At debruintrain, we know that peak performance isn’t just about training hard—it’s about training smart. Under Coach Gerhard de Bruin’s guidance, our approach emphasises endurance and building a resilient immune system to keep you training consistently.
With seasonal changes, bodies still adapting to Ramadan, and rising temperatures in the UAE, triathletes must be proactive about nutrition, recovery, and training balance to avoid setbacks. Drawing from years of experience coaching endurance athletes, Coach Gerhard has developed proven strategies to help you stay healthy and perform at your best.
Here are some of his tips to strengthen your immune system and keep you on track.
1. Nutrition for Immunity: The debruintrain Approach
At debruintrain, we know that a well-nourished body is a well-defended body. Nutrition is the foundation of your peak performance and immune resilience, especially when training loads are high, seasonal changes set in, and environmental conditions shift.
Our approach emphasises fuelling the body with immune-boosting nutrients to keep you strong, healthy, and ready to train consistently.
Vitamin C & Zinc: The Power Duo for Immunity
We encourage our athletes to prioritise Vitamin C and zinc as key nutrients in their diet. These two powerhouses help reduce illness duration and severity, protecting you during intense training.
Best sources: Citrus fruits, bell peppers, berries, spinach, and nuts provide an excellent boost.
Why it matters: Endurance training produces free radicals, which can weaken the immune system. Vitamin C acts as an antioxidant, helping neutralise these harmful effects keeping you strong.
Tip: Females can add Selenium supplement to their diet.
Protein: The Building Block for Recovery and Defence
At debruintrain, we emphasise protein intake not just for muscle recovery but also for immune defence. Protein is key in producing antibodies and white blood cells, your body’s first line of defence against infections.
Best sources: Lean meats, eggs, fish, dairy, legumes, and plant-based options like quinoa and tofu.
Why it matters: Endurance training can temporarily suppress the immune system. Properly fuelling with high-quality proteins enhances recovery while reinforcing your body’s natural defences.
Tip: BCAA’s is a great aid to recovery.
Hydration: More Than Just Water
Proper hydration is a non-negotiable at debruintrain. Dehydration can weaken your immune system, leaving you more susceptible to illness, especially in hot and humid climates where sweat rates increase.
Best practices: We recommend drinking 2-3 litres of water daily and replenishing electrolytes with coconut water, sports drinks, or electrolyte tablets. During the summer season (especially in the UAE you need double the amount)
Why it matters: Even mild dehydration can increase cortisol levels, suppress immune function and impair recovery. Staying hydrated means training stronger for longer. Make sure that the always buy spring water that is mineralised so the body can absorb it.
Gut Health: Your Immune System’s Hidden Ally
At debruintrain, we recognise that a strong gut means a strong immune system. With 70-80% of immune cells residing in the gut, we guide our athletes to focus on gut-friendly foods that promote a healthy microbiome.
Best sources of probiotics: Yogurt, kefir, kombucha, kimchi, and sauerkraut. But you can boost your system by doing a 14-21 day apple cider vinager + probiotics cleanse to boost you gut health. Thank me later ;)
Why it matters: A well-balanced gut microbiome improves digestion, nutrient absorption, and immune function, helping you recover faster and train harder.
2. Sleep & Recovery: The debruintrain Secret Weapon
At debruintrain, we know that training hard is only half the equation—recovery is what makes you stronger. Quality sleep is non-negotiable for endurance athletes. During your deep sleep cycle, your body releases growth hormones, repairs muscle tissue, and strengthens the immune system.
Without proper rest, your performance, immune function, and recovery suffer. That’s why we coach our athletes to prioritise sleep just as much as training. Make sure to have firm sleep boundaries with your social and work life.
Prioritising Sleep for Peak Performance
We structure training schedules with sleep and recovery in mind, ensuring our athletes perform at their best.
Aim for 7-9 hours of sleep per night to support muscle repair, immune system regulation, and overall endurance.
Create a consistent bedtime routine – limit screen time, reduce caffeine intake in the evening, and optimise your sleep environment.
Why it matters: Sleep deprivation increases inflammation and weakens immune function, leaving you more vulnerable to illness and injury.
Power Naps: A Performance-Boosting Hack
At debruintrain, we understand that athletes training through Ramadan or high-stress periods need strategic rest solutions. Short naps (10-30 minutes) can counteract sleep disruptions and enhance recovery.
Why it matters: Well-timed naps boost alertness, improve reaction time, and accelerate muscle recovery, keeping you on track even when sleep schedules are compromised.
Sleep isn’t a luxury—it’s a performance tool. That’s why at debruintrain, we ensure our athletes train smarter, recover better, and race stronger.
3. Managing Stress: The debruintrain Approach to Balance
At debruintrain, we know that stress isn’t just mental—it affects your entire body, including your immune system. Physical and mental stress can suppress immune function, leaving you more vulnerable to illness and fatigue.
When cortisol levels stay elevated due to overtraining, lack of sleep, or lifestyle pressures, your body’s ability to fight infections weakens. That’s why we focus on balancing training, recovery, and mindset to keep our athletes strong all year round. Avoid the quick fix Redbul or sweets as that will start a spiral effect downhill for your overall health.
Mindfulness & Meditation for Immune Support
We encourage our athletes to integrate mindfulness techniques into their routines to help reduce stress and enhance performance.
Practising deep breathing, meditation, and mindfulness helps regulate cortisol levels, keeping stress in check.
Research-backed benefits: Studies show that mindfulness-based practices lower cortisol levels, improve focus, and strengthen the immune response.
Adaptogens: Nature’s Stress-Relievers
At debruintrain, we believe in a holistic approach to performance, including natural solutions to support recovery and immunity. Adaptogens are powerful herbs that help your body adapt to stress, ensuring that high training loads don’t compromise your immune system.
Best adaptogens for endurance athletes:
Ashwagandha – Lowers cortisol, enhances endurance, and improves recovery.
Turmeric – A potent anti-inflammatory that supports immune function and speeds up muscle recovery.
Ginseng – Boosts energy levels and strengthens immunity, helping you sustain peak performance.
Why it matters: Training is stressful—but training smart means managing stress effectively. By incorporating recovery techniques, mindfulness, and adaptogens, our athletes at debruintrain stay resilient, recover faster, and train consistently without burnout.
4. Adjusting Training Load: The debruintrain Approach to Smarter Training
At debruintrain, we know your immune system is directly influenced by how much and how intense you train. Overtraining without proper recovery can compromise your immune function, leaving you susceptible to illness and fatigue.
On the other hand, a well-balanced approach to training allows your body to adapt and become more resilient, ensuring you stay at your peak throughout the season.
Periodisation: Aligning Training with Seasonal Changes
Periodisation is a smart strategy for adjusting the intensity of training based on the season or specific race cycles.
· We recommend reducing training intensity slightly during seasonal transitions to avoid burnout and prevent excessive fatigue.
· During periods like Ramadan or extreme heat, prioritising low-intensity endurance sessions helps your body maintain fitness without stressing your immune system.
Listening to Your Body: The Key to Longevity
At debruintrain, we encourage athletes to listen to their bodies. If you experience unexplained fatigue, soreness, or frequent colds, it might be a sign that your immune system is under stress.
· Active recovery days and restorative practices, such as yoga or mobility work, help alleviate stress and aid in your body’s recovery.
Why it matters: Training smart means maintaining your immune health while ensuring steady athletic progress, by adjusting your training load appropriately and including recovery strategies, you’ll stay resilient and perform better in the long run.
Final Thoughts: The debruintrain Roadmap to a Resilient, Race-Ready Body
At debruintrain, we believe that maintaining a strong immune system is just as crucial as perfecting your swim-bike-run splits. Seasonal changes, fasting, and increased training loads demand thoughtful nutrition adjustments, sleep, stress management, and training intensity.
By integrating evidence-backed strategies—prioritising nutrient-rich foods, optimising sleep, managing stress, and training smart—you’ll stay healthy, improve endurance, and increase overall performance. Your immune system is the unsung hero of your training journey. Protect it, and it will protect you.
Stay strong, train smart, and race harder.
Ready to optimise your training for the season ahead? Connect with us at debruintrain for expert guidance tailored to your endurance goals.
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