The Complete Guide To Maintaining Muscle When You're Sick PDF

28/1/2018 The Complete Guide to Maintaining Muscle When You're Sick
Sick Happens: The Complete Guide to Maintaining Muscle When

You’re Sick POSTED BY ERIC CRESSEY (HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/AUTHOR/ECRESSEY/)
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CATEGORY:
A Guest Post FITNESS
from(HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/CATEGORY/RFS-FITNESS/),
Eric Cressey GENERAL HEALTH (HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/CATEGORY/GENERAL-HEALTH/), NUTRITION
(HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/CATEGORY/NUTRITION/), RECOVERY (HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/CATEGORY/RECOVERY-GENERAL-HEALTH/), SUPPLEMENTS
(HTTP://ROMANFITNESSSYSTEMS.COM/ARTICLES/CATEGORY/SUPPLEMENTS-NUTRITION/)
Of all the lousy things that can happen, this has to be one of the worst.
Imagine: You’ve just completed the most successful bulking cycle (http://www.romanfitnesssystems.com/blog/from-novembeard-to-
decembulk-muscle-gaining-information-qa-and-my-dog/) of your life, adding twenty pounds of mass; you’re on top of the world. Now, all
you have to do is train properly and eat plentifully (http://www.romanfitnesssystems.com/blog/basic-muscle-building-hardgainers/) in
order to solidify your gains.
Your girlfriend is so proud of you for making such great gains and transforming your physique that she can’t keep her hands off you.
The day before, she had taken a sip from the water fountain at the gym and accidentally touched her lips to the spout. Ten minutes
earlier, that skanky “human sweat gland” guy who spends five hours on the elliptical each day had just made out with that same water
fountain. That morning, he had kissed his wife goodbye before leaving for the gym. She teaches a kindergarten class that, incidentally,
happens to be riddled with the flu…
So here you are. Home sick from work, pitying yourself as you watch the same episode of Sportscenter eight times in a row. All the
while, you’re thinking about how you would much rather be deadlifting (www.romanfitnesssystems.com/blog/how-i-fixed-lower-back-
pain/) like a madman and showing off your gains at the gym!
But you need to focus on the task at hand: beating the flu*. Whether you’re a bodybuilder
(http://www.romanfitnesssystems.com/blog/bodybuilding/), powerlifter, or a different athlete
(http://www.romanfitnesssystems.com/blog/guest-post-a-multifaceted-approach-for-a-multipurpose-body/), you need to take into
account how sickness affects performance and physical appearance, whereas normal folks just worry about “getting rid of their sniffles.”
5 Essential Diet Tips for Maintaining Sick Muscle
(https://i0.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/bake-15393_1280.jpg)Proper diet seems like a no-brainer,

right? One would think so, but I’m constantly amazed at how people vehemently adhere to this primitive urge that tells them to stuff
themselves full of shitty foods just because they feel shitty! I’m talking “comfort” foods: Mom’s cookies, white toast with cinnamon sugar,
hot chocolate, a whole gallon of ice cream.
They might make you feel all warm and toasty on the inside, but they’ll quickly make you soft and fluffy on the outside.
So what should you eat and what should you avoid?
1. DON’T DROP CALORIES TOO LOW

Sure, you’re afraid of gaining fat while “on the shelf.” But it’s important to assume the mindset of maintaining your physique while
bringing the immune system up to par. If you gain a little fat, don’t sweat it. Remember, it’s a lot easier to shed a little fat than it is to
regain a few pounds of lost muscle. In reaching your daily caloric goal, as usual, spread your intake out over six smaller meals.
Maintenance caloric intake is highly variable, so rather than multiplying your body weight by a certain number to find your target, base
your intake on slightly below (100-150 calories) what you would take in on a normal rest day.
This decrease should account for the extra time spent on the couch or in bed.
Adhere to your typical macronutrient ratios (www.romanfitnesssystems.com/blog/macronutrient-breakdown-part-i/), but introduce slight

reduction in carb intake (http://www.romanfitnesssystems.com/blog/macronutrient-breakdown-part-i/) to compensate for the calorie
reduction and reduced training effect.
2. KEEP YOUR PROTEIN HIGH

http://romanfitnesssystems.com/articles/staying-fit-when-sick/ 1/19
(https://i0.wp.com/romanfitnesssystems.com/wp-
content/uploads/2011/02/2186673560_48880bccc8_z.jpg)
Photo: Mike
(https://www.flickr.com/photos/anotherpintplease/)
You’ll want 1-1.5g/lb lean body mass in order to remain in positive nitrogen balance and stop muscle breakdown in its tracks.
Protein needs (http://www.romanfitnesssystems.com/blog/the-truth-about-protien/) increase during times of stress, and sickness is

certainly one of those times. In a study of critically ill children in hypermetabolic and catabolic states, researchers found that a higher
protein intake was associated with positive nitrogen balance, whereas a low intake (with total calories held constant) led to a continued
state of negative nitrogen balance and muscle protein catabolism (2). A big steak probably won’t sound too appealing when you’re sick,
though, so low carb protein powders (such as Xtreme Ultra Peptide), cottage cheese, omelettes
(http://www.romanfitnesssystems.com/blog/5-things-you-will-always-find-in-my-kitchen/), and other “easy to get down” protein sources
might turn out to be your best friends.
3. STICK TO LOW G.I. CARBS

When you’re sick, your body isn’t primed for sucking up simple sugars (http://www.romanfitnesssystems.com/blog/berardi-workout-
nutrition/) like it is when you’ve just completed a training session. So, the typical bodybuilding “no-no” foods should be even more off-
limits than usual. Your best bet is to focus carb intake early in the day when muscle cells are most receptive
(www.romanfitnesssystems.com/blog/intermittent-fasting-101/) to storing glycogen.
4. KEEP FATS HIGH
(https://i1.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/capsule-15570_1920.jpg)Even if that means cutting back

on carbohydrates. In the aforementioned study of critically ill children, fat was used preferentially for oxidation. Meanwhile, a high
carbohydrate intake was associated with lipogenesis (fat formation) and decreased fat oxidation (2). Thirty percent of your total calories
is a good figure to support endogenous testosterone (http://www.romanfitnesssystems.com/blog/5-tips-for-building-a-sexy-male-
body/)and overall energy levels (since fat is the primary source of energy at rest). Your body will be forming plenty of new immune cells
as you fight off sickness, and fatty acids constitute an important component of each new cell membrane. Therefore, in order to give the
body the best raw materials available, make sure that you’re getting plenty of Omega-3 fatty acids
(www.romanfitnesssystems.com/blog/all-about-fat/).
Don’t fall into the trap of overdoing the Omega-3s. While fish oil has proven effective in enhancing immune function in certain clinical
situations (e.g. rheumatoid arthritis, ulcerative colitis) and in animals, studies of healthy humans are yet to yield consistently favorable
results to substantiate the claim that Omega-3s enhance immunity (4). As such, there does not appear to be any greater benefit (at least
not yet) to increasing Omega-3 PUFA intake during times of sickness. Simply stick to your normal intake levels, relying on healthy
sources such as fish oil and flaxseed (http://www.romanfitnesssystems.com/blog/salad-dressing/) oil for your supplemental fat intake.
5. DRINK AN EFF-LOAD OF WATER
(https://i0.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/waterfall-335985_1920.jpg)You might think that because you
aren’t training, you don’t need to worry much about H2O- big mistake. The body loses a significant amount of fluids each day
independent of training. We’re constantly losing water through our breath as we dissipate heat through our skin without even knowing
it. Factor in increased mucus production, the sweating that may be associated with a fever, the fact that your body is constantly
constructing new cells (especially during sickness), not to mention your higher protein intake, and you can begin to realize the
importance of really emphasizing water intake. Shoot for at least one gallon (preferably more) of water daily.
All these considerations in mind, I highly recommend you pick up a copy of Precision Nutrition
(http://www.precisionnutrition.com/cmd.php?af=364769) from Dr. John Berardi. His information is fantastic, highly effective, and
presented in a user-friendly format.
The 5 Supplements You Need
1. THE FLU SHOT:
(https://i0.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/syringe-145002_640.png)First and foremost, get a flu shot. The optimal time

to do so is mid-September through November, as it takes at least a week for the shot to really kick into protective-mode. If you need proof that the
influenza vaccine is worth the fee (if you even have to pay for it), look no further than a study conducted on a Brazilian airline company’s employees. As
I’m sure you can imagine, flight attendants and those in related roles are a population segment that is extremely susceptible to the flu due to their
interactions with so many customers in confined spaces. Prior to flu season, each of 813 employees received either an influenza vaccination or a
placebo. Seven months later, the employees who had received the vaccines showed 39.5% fewer episodes of flu-like illness than the placebo.
Additionally, the vaccine group took 26% fewer sick days than the placebo group (5).
From a weight-training standpoint, fewer sick days corresponds to fewer missed training sessions. In addition to the flu shot and your
regular multivitamin, you should definitely include the following:
2. VITAMIN C
(https://i1.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/orange-15047_1280.jpg)Vitamin C (ascorbic acid) is the first

immune-booster that comes to mind. A vital component of every cell in the human body, ascorbic acid is perhaps most notably found in
high concentrations in leukocytes (white blood cells). The leukocytes are constantly being produced in the bone marrow as safeguards
against bad stuff like cottage cheese gone sour, reruns of those obnoxious Subway commercials with Jared, curling in the squat rack,
and, oh yeah, infections.
During infection, in order to prevent oxidative damage, the vitamin C within the leukocytes is used up faster than a post-workout shake
(http://www.romanfitnesssystems.com/blog/what-to-eat-when-to-eat-it-a-brief-discussion-of-paraworkout-nutrition/) (4)! Thus, it should
come as no surprise that reduced leukocyte vitamin C levels are associated with less than optimal immune function. (6)
Despite some controversy(7), it appears that supplementation with vitamin C improves several aspects of the human immune
response (8, 9), affecting positive changes in proliferation and/or function of in three of the five types of leukocytes: lymphocytes,
neutrophils, and monocytes (10-16).
Based on the available literature, I recommend 2-2.5g of supplemental vitamin C daily during normal training conditions and 4-5g
daily during flu-like symptoms and times increased of training stress. Doses of up to 10g per day have been used in numerous studies
without serious toxicity symptoms, though the side effects of such high consumption may include diarrhea and, in serious cases, kidney
stones or urate crystals” (7). Be sure to spread your intake throughout the day in 500mg doses to maximize the absorption(17).
3. VITAMIN E
(https://i1.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/almond-83766_640.jpg)Perhaps as important as vitamin C is

Vitamin E, which works synergistically with selenium in tissues to reduce lipid membrane damage during infections (4). Vitamin E has
proven effective in improving various parameters of the immune function, including enhanced lymphocyte production, improved
antibody response to vaccine, reduced pulmonary viral titers (a measure of virus prevalence in respiratory infections), and “preventing
an influenza-mediated decrease in food intake and weight loss” (18-20). No decrease in food intake? Maybe that steak won’t sound so
bad after all!
Even the slightest deficiency in vitamin E can easily compromise one’s immune response. The current RDA of 30 IU is barely adequate
in preventing deficiency in sedentary individuals, let alone in athletes, the elderly, and the sick and diseased. You might be able to
consume a lot of vitamin E from diet alone (3 ounces of almonds or 2 ounces of sunflower seeds should meet the RDA), but in order to
receive enough vitamin E to help ward off the flu, you’ll need a lot more. Don’t worry, vitamin E is one of the least toxic vitamins,
although one may experience some minor symptoms (nausea, diarrhea, muscle weakness) with very high dosages (7,21). As such, 800-
1200 IU per day, throughout the year (regardless of whether you’re sick or healthy) is an optimal approach.
4. GLUTAMINE
(https://i1.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/5161819684_322d02e59a_b.jpg)Glutamine is the most

abundant amino acid in the human body. Although over 40% of the body’s glutamine is devoted to fueling the GI tract, this amino acid
also plays a role in the functioning of many other parts of the body, including the liver, brain, muscles (duh!), hair follicles, kidneys, and –
you guessed it – the immune system (7,22-24).Plenty of glutamine is necessary to ensure optimal proliferation and function of
lymphocytes, macrophages, and neutrophils (25,26).
Because glutamine is crucial for a variety of metabolic processes, it is only logical that a sick body requires more of it in order to “bolster” the immune
system while maintaining normal physiological functioning (24,26).
The body’s response to infection, injury, and stress is muscle breakdown. In order to sustain its metabolic processes, the body takes
glutamine from muscle. Normally, this isn’t a big deal because the body makes its own glutamine, but during times of stress or sickness,
numerous organs show marked increases in glutamine uptake. When combined with the needs of the immune system, GI tract, and the
regular metabolic processes, glutamine gets sapped faster than you can make it, and your beloved quads become fuel for your body’s
lunch(23,27).
Obviously, you need to supplement with glutamine. Numerous studies have shown that doing so helps to maintain positive nitrogen
balance, improve muscle protein synthesis rates, increase growth hormone (http://www.romanfitnesssystems.com/blog/intermittent-
fasting-faq/), and enhance immune function(7, 28-35). Also, let’s not forget that glutamine’s ability to enhanve your immune system
makes it an effective year-round, recovery-promoting supplement for hard training athletes, especially during and shortly after periods
of intensive training (7,33,34). During illness, shoot for 0.35-0.4 grams of glutamine per kilogram of body weight, and spread your intake
out throughout the day in 3-5g doses. Based on absorbability, I recommend glutamine peptides. L-glutamine (free form), however, tastes
better, generally costs less, and will also yield favorable results.
5. ZINC
(https://i0.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/5450942562_004d7b786f_o.jpg)In some rodent studies, thirty days of low

zinc intake caused an 80% reduction in immune capacity, so it should come as no surprise that zinc deficiencies are prevalent in among stressful
chronic illnesses, including HIV, kidney disease, and alcoholism (4,36).
Studies on the benefits of zinc supplementation in enhancing immune function have yielded mixed, but mostly favorable results.
Popping zinc pills upon the onset of a cold or upper respiratory tract infection has been shown in some studies to decrease the
sickness’ duration and severity (7,37-39). Meanwhile, zinc supplementation in long distance runners prevented the typical increase in
reactive oxidation normally seen with endurance activity (41).
If you take nothing else from all these studies, at least walk away from this article cognizant of how important sufficient intake is,
especially for athletes—who are more likely to be deficient than the general population. In terms of preventative supplementation,
researchers found that of 609 school children, those who supplemented with zinc had 45% fewer acute lower respiratory infections
over the 120-day study (42). While too much supplementation can suppress the immune system, moderate supplementation throughout
the year with slightly increased dosages beginning at the onset of flu- or cold-like symptoms is an effective and safe approach (7).
When you’re sick, take at least 25 milligrams of zinc per day, and no more than 100 grams. I like the supplement ZMA, as it will enable
you to meet your zinc needs while increasing anabolic hormone levels, improving recovery, and promoting deep, restful sleep.
… AND 3 SUPPLEMENTS YOU DON’T NEED

VITAMIN A
Although vitamin A is of unquestionable importance to proper immune functioning, there is no real evidence that supplemental vitamin
A offers additional benefits over your standard dietary intake. In fact, excessive vitamin A intakes have been associated with
suppression of T- and B-cell function, which actually makes you more susceptible to infection. Toxicity can also become an issue with
higher intakes, and in any event, vitamin A deficiency is very uncommon in wealthier nations. If you feel that you need to get more
vitamin A (preformed vitamin A is called beta-carotene) than your diet alone provides, make sure to select a multivitamin with at least
5000 micrograms (4,7).
ECHINACEA
Although a few studies show slightly (and relatively insignificantly) shorter respiratory tract infections in patients treated with echinacea,
most have demonstrated that the herbal product has little or no effect on preventing and treating sickness. The surrounding science is
made murkier by the fact that there are nine species of the plant, different parts (leaves, stem, roots, flowers) of the plant can be used,
and different forms are available (e.g. powder, liquid extract, capsule). Essentially, even if echinacea was definitively proven effective, an
argument would still exist over which species, form, and delivery produces the best results. At this point, there is not enough evidence
to recommend echinacea as a worthy supplement (7,43-45).
ARGININE
There’s some evidence that this nonessential amino acid can improve immune response and wound healing by boosting lymphocyte
production in people with compromised health status. However, most studies have shown that arginine supplementation is of no benefit
if you’re trying to enhance the immune response, especially in healthy individuals (7). Given that some clinical trials use upwards of 20g
L-arginine per day (mostly without appreciable immunity-related results), forty capsules per day seems like far too risky an investment
even if you enjoy being a human guinea pig. Even if you do decide to give arginine a try, be careful; excessive intakes can actually blunt
the immune response (46).
AND FINALLY…
(https://i2.wp.com/romanfitnesssystems.com/wp-content/uploads/2011/02/sleeping-56468_640.jpg)
The old “8-hours at night” recommendation still holds true… as a minimum. You should also be shooting for a nap or two during the
day.
It seems like a no-brainer to say that you shouldn’t be training when you’re sick, but I’m constantly amazed at how many people still go
the gym in spite of their wheezing, sore throats, and aches. Before you stumble off the couch and over to your local gym, ask yourself if
your body could really recover from a heavy training session if it hasn’t even recovered from the flu.
If that doesn’t send you home, maybe it will help to think about how your decision to go train will impact others; you’ll probably make
half the people in the gym sick just like the “human sweat gland” did to you. Stay home, if not for your own sake, then for the sake of
everyone else who enjoys his or her health and visits to the gym.
Get over the flu and then get back to the gym!
References
1. The Merck Manual of Diagnosis and Therapy. http://www.merck.com/pubs/mmanual/section13/chapter162/162b.htm; 1995 accessed
Sept 2002.
2. Coss-Bu JA et al. Energy metabolism, nitrogen balance, and substrate utilization in critically ill children. Am J Clin Nutr 2001
Nov;74(5):664-9.
3. Calder PC et al. Fatty acids and lymphocyte functions. Br J Nutr 2002 Jan;87 Suppl 1:S31-48.
4. Field C. et al. Nutrients and their role in host resistance to infection. J Leukoc Biol 2002 Jan;71(1):16-32.
5. Mixeu MA et al. Impact of influenza vaccination on civilian aircrew illness and absenteeism. Aviat Space Environ Med 2002
Sep;73(9):876-80
6. Schwager, J. et al. Modulation of interleukin production by ascorbic acid. Vet Immunol Immunopathol. 1998 Jun 30;64(1):45-57.
7. Antonio, J., & Stout, J. Sports Supplements. Lippincott Williams & Wilkins, 2001.
8. Hemila, H. Vitamin C and common cold incidence: a review of studies with subjects under heavy physical stress. Int J Sports Med
1996 Jul;17(5):379-83.
9. Hemila, H. Vitamin C and acute respiratory infections. Int J Tuberc Lung Dis 1999 Sep;3(9):756-61.
10. Kennes, B. et al. Effect of vitamin C supplements on cell-mediated immunity in old people. Gerontology 1983;29(5):305-10.
11. Penn, ND. et al. The effect of dietary supplementation with vitamins A, C and E on cell-mediated immune function in elderly long-stay
patients: a randomized controlled trial. Age Ageing 1991 May;20(3):169-74.
12. Shilotri PG, & Bhat KS. Effect of mega doses of vitamin C on bactericidal ativity [sic] of leukocytes. Am J Clin Nutr 1977 Jul;30(7):1077-
81
13. de la Fuente, M. et al. Immune function in aged women is improved by ingestion of vitamins C and E. Can J Physiol Pharmacol 1998
Apr;76(4):373-80.
14. Patrone, F. et al. Effects of ascorbic acid on neutrophil function. Studies on normal and chronic granulomatous disease neutrophils.
Acta Vitaminol Enzymol 1982;4(1-2):163-8.
15. Prinz, W. The effect of ascorbic acid supplementation on some parameters of the human immunological defense system. Int J Vit
Nutr Res 1977; 47:248-57.
16. Woollard, KJ. et al. Effects of oral vitamin C on monocyte: endothelial cell adhesion in healthy subjects. Biochem Biophys Res
Commun 2002 Jun 28;294(5):1161-8.
17. Voldani, A. et al. New evidence for antioxidant properties of vitamin C. Cancer Detect Prev. 2000;24(6):508-23.
18. Meydani, SN et al. Vitamin E supplementation enhances cell-mediated immunity in healthy elderly subjects. Am J Clin Nutr. 1990
Sep;52(3):557-63.
19. Meydani, SN et al. Vitamin E supplementation and in vivo immune response in healthy elderly subjects. A randomized controlled trial.
JAMA. 1997 May 7; 277(17):1380-6.
20. Han, SN et al. Effect of long-term dietary antioxidant supplementation on influenza virus infection. J Gerontol A Biol Sci Med Sci
2000 Oct;55(10):B496-503.
21. Beharka A. et al. Vitamin E status and immune function. Methods Enzymol 1997;282:247-63
22. Yeh, SL et al. Effects of glutamine-supplemented total parenteral nutrition on cytokine production and T cell population in septic rats.
JPEN J Parenter Enteral Nutr. 2001 Sep-Oct;25(5):269-74.
23. van Acker, BA et al. Glutamine: the pivot of our nitrogen economy? JPEN J Parenter Enteral Nutr. 1999 Sep-Oct;23(5 Suppl):S45-8.
Review.
24. Newsholme, P. Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection? J
Nutr. 2001 Sep;131(9 Suppl):2515S-22S; discussion 2523S-4S. Review.
25. Saito, H. et al. Glutamine as an immunoenhancing nutrient. JPEN J Parenter Enteral Nutr. 1999 Sep-Oct;23(5 Suppl):S59-61. Review.
26. Ziegler, TR. Glutamine supplementation in cancer patients receiving bone marrow transplantation and high dose chemotherapy.
J Nutr. 2001 Sep;131(9 Suppl):2578S-84S; discussion 2590S. Review.
27. Karinch AM. et al. Glutamine metabolism in sepsis and infection. J Nutr 2001 Sep;131(9 Suppl):2535S-8S; discussion 2550S-1S.
28. Wilmore, DW. The effect of glutamine supplementation in patients following elective surgery and accidental injury. J Nutr. 2001
Sep;131(9 Suppl):2543S-9S; discussion 2550S-1S. Review.
29. Boelens PG. et al. Glutamine alimentation in catabolic state. J Nutr. 2001 Sep;131(9 Suppl):2569S-77S; discussion 2590S. Review.
30. Yoshida, S. et al. Effects of glutamine supplements and radiochemotherapy on systemic immune and gut barrier function in patients
with advanced esophageal cancer. Ann Surg. 1998 Apr;227(4):485-91.
31. Valencia, E. et al. Impact of oral L-glutamine on glutathione, glutamine, and glutamate blood levels in volunteers. Nutrition. 2002
May;18(5):367-70.
32. Yoshida, S. et al. Glutamine supplementation in cancer patients. Nutrition. 2001 Sep;17(9):766-8.
33. Castell LM., & Newsholme EA. The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise.
Nutrition 1997 Jul-Aug;13(7-8): 738-42.
34. Rosene, MF. et al. Glutamine supplementation may maintain nitrogen balance in wrestlers during a weight reduction program. Med
Sci Sports Exerc 1999;31(5): S123.
35. Welbourne, TC. Increased plasma bicarbonate and growth hormone after an oral glutamine load. Am J Clin Nutr. 1995
May;61(5):1058-61.
36. Fraker, PJ. et al. The dynamic link between the integrity of the immune system and zinc status. J Nutr 2000 May;130(5S
Suppl):1399S-406S.
37. Prasad AS. et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A
randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000 Aug 15;133(4):245-52.
38. Al-Nakib, W. et al. Prophylaxis and treatment of rhinovirus colds with zinc gluconate lozenges. J Antimicrob Chemother. 1987
Dec;20(6):893-901.
39. Mossad, SB. et al. Zinc gluconate lozenges for treating the common cold. A randomized, double-blind, placebo-controlled study.
Ann Intern Med. 1996 Jul 15;125(2):81-8.
40. Berger MM. et al. Trace element supplementation modulates pulmonary infection rates after major burns: a double-blind, placebo-
controlled trial. Am J Clin Nutr. 1998 Aug;68(2):365-71.
41. Singh A. et al. Exercise-induced changes in immune function: effects of zinc supplementation. J Appl Physiol 1994 Jun;76(6):2298-
303.
42. Sazawal S. et al. Zinc supplementation reduces the incidence of acute lower respiratory infections in infants and preschool children:
a double-blind, controlled trial. Pediatrics. 1998 Jul;102(1 Pt 1):1-5.
43. Gunning, K. Echinacea in the treatment and prevention of upper respiratory tract infections. West J Med. 1999 Sep;171(3):198-200.
44. Brinkeborn RM. et al. Echinaforce and other Echinacea fresh plant preparations in the treatment of the common cold. A randomized,
placebo controlled, double-blind clinical trial. Phytomedicine. 1999 Mar;6(1):1-6.
45. Grimm, W, & Muller, HH. A randomized controlled trial of the effect of fluid extract of Echinacea purpurea on the incidence and
severity of colds and respiratory infections. Am J Med. 1999 Feb;106(2):138-43.
46. Wiebke EA. et al. Effects of L-arginine supplementation on human lymphocyte proliferation in response to nonspecific and
alloantigenic stimulation. J Surg Res 1997 Jun;70(1):89-94.
* Disclaimer: The term “flu,” short for influenza, is really only one of several common kinds of viral respiratory infections, like the common
cold, pharyngitis, laryngitis, tracheobronchitis, and viral pneumonia (1). Regardless of the clear differences in the nuts and bolts of each
infection, they are generally all lumped together and called the flu by the general public. It’s erroneous, but that said, these tips will
apply to the majority of “flus” out there.
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ABOUT THE AUTHOR

Eric Cressey is the president and founder of Cressey Sports Performance and one of the most respected writers, consultants, and coaches in the world. He
is the author of the High Performance Handbook (http://bit.ly/H3Z4po), and has worked with hundreds of professional athletes, penned nearly a thousand
articles at both his site (http://www.ericcressey.com/) and others, and is one of the foremost training authorities in the world.
40 Comments Roman Fitness Systems 

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Roan-Paul Spölmink • 7 years ago

Wooh. Great article Roman. I always pushed myself to the gym when I wasn't feeling okay. But now I see it isn't a good idea, which actually makes
a lot of sense. *Smashing head on the table*
Gotta give credit to Eric for all that time he spent refering to all those studies. :P
Though I'm never sick these days, I remember when my whole family was sick and I had nothing, except for one headache I had in the morning or
so.
Anyway, I am thinking about the english translation of the dutch 'Beterschap' but it comes down to wishing you to get well soon.
△ ▽ • Reply • Share ›
Roan-Paul Spölmink • 7 years ago

Wooh. Great article Roman. I always pushed myself to the gym when I wasn't feeling okay. But now I see it isn't a good idea, which actually makes
a lot of sense. *Smashing head on the table*
Gotta give credit to Eric for all that time he spent refering to all those studies. :P
Though I'm never sick these days, I remember when my whole family was sick and I had nothing, except for one headache I had in the morning or
so.
Anyway, I am thinking about the english translation of the dutch 'Beterschap' but it comes down to wishing you to get well soon.
Johnny B. > Roan-Paul Spölmink • 5 years ago

Bummer about getting sick Roman. I feel your pain since I had an on again/off again cold in December. Get better and thanks for the info!
Doug • 7 years ago

Great stuff again. I, like you, am also home with the flu and feeling even more crappy because there is no energy to work out. gggrrrrr
Thanks for the tips

Doug • 7 years ago

Great stuff again. I, like you, am also home with the flu and feeling even more crappy because there is no energy to work out. gggrrrrr
Thanks for the tips

Andrew • 7 years ago

Thank you, Roman & Eric.
You guys constantly put out quality stuff. You don't disappoint.
I admit that I hate to sit and rest and not train. It feels like I'm being lazy, but I know I must take it easy when I'm sick to be stronger in the long run.
Keep up the good work.

Andrew • 7 years ago

Thank you, Roman & Eric.
You guys constantly put out quality stuff. You don't disappoint.
I admit that I hate to sit and rest and not train. It feels like I'm being lazy, but I know I must take it easy when I'm sick to be stronger in the long run.
Keep up the good work.

Kath • 7 years ago

Thanks for these comprehensive tips, which make a lot of sense. (Although, you're not going to want ANY food, comfort or otherwise, if you're
vomiting!) I would also suggest trying homeopathic rememdies, especially for the flu. Two of my kids had flu symptoms right after Christmas, and
after just one dose and a good night's sleep, my eldest was back to 100% the very next day. The one to take for flu is oscillococcinum, and the
same company (Boiron) also sells a cold remedy. I have them on hand all the time for my kids. Personally, I refuse to get sick.
Kath • 7 years ago

Thanks for these comprehensive tips, which make a lot of sense. (Although, you're not going to want ANY food, comfort or otherwise, if you're
vomiting!) I would also suggest trying homeopathic rememdies, especially for the flu. Two of my kids had flu symptoms right after Christmas, and
after just one dose and a good night's sleep, my eldest was back to 100% the very next day. The one to take for flu is oscillococcinum, and the
same company (Boiron) also sells a cold remedy. I have them on hand all the time for my kids. Personally, I refuse to get sick.
Clement • 7 years ago

Eric Cressey is one of the most knowledgeable and intelligent guys in the fitness industry, and I would gobble up any article by him.
I hope you get well soon, Roman. Just so you know, I get sick just once a year!
I feel that plenty of rest, not worrying too much about your caloric intake, staying away from fried or heaty foods and focusing on the healthy,
nutritious ones and waiting at least a day after recovering are all that's needed. Oh, and take your meds on time.
As for muscle loss, I believe that any "loss" would be due to water and glycogen. It's impossible to lose the actual contractile tissue/muscle protein,
unless you're starved of food or activity for about a month! Once you start training again, your muscles will balloon (literally) back up to their
previous size. Catabolism is overrated.
That aside, I really like your vitamin prescriptions. People get sick because of the hit they've taken to their immune system, and proper
supplementation is usually what's needed.
I find that at times, I don't even need to take any medicine - multivitamins are effective on their own!
Clement • 7 years ago

Eric Cressey is one of the most knowledgeable and intelligent guys in the fitness industry, and I would gobble up any article by him.
I hope you get well soon, Roman. Just so you know, I get sick just once a year!
I feel that plenty of rest, not worrying too much about your caloric intake, staying away from fried or heaty foods and focusing on the healthy,
nutritious ones and waiting at least a day after recovering are all that's needed. Oh, and take your meds on time.
As for muscle loss, I believe that any "loss" would be due to water and glycogen. It's impossible to lose the actual contractile tissue/muscle protein,
unless you're starved of food or activity for about a month! Once you start training again, your muscles will balloon (literally) back up to their
previous size. Catabolism is overrated.
That aside, I really like your vitamin prescriptions. People get sick because of the hit they've taken to their immune system, and proper
supplementation is usually what's needed.
I find that at times, I don't even need to take any medicine - multivitamins are effective on their own!
W • 7 years ago
Lots of solid information there, but I can't believe you didn't mention vitamin D. It plays a very important role in immunity, and since most of us don't
spend enough time out of doors we don't manufacture enough of it.
W • 7 years ago
Lots of solid information there, but I can't believe you didn't mention vitamin D. It plays a very important role in immunity, and since most of us don't
spend enough time out of doors we don't manufacture enough of it.
py
John Cusick • 7 years ago

I really liked the article. This has happened to me too many times get to a size I want then BAM flu
John Cusick • 7 years ago

I really liked the article. This has happened to me too many times get to a size I want then BAM flu
Roger • 7 years ago

Good article John, admittedly I've found myself adding in comfort foods that I would never touch when healthy. Soda being the most surprising.
Appreciate the insight into how best to deal with an illness. Especially didn't know/think about glutamine - which has to be hands down my favorite
supplement, but not one that I ever touch during an illness. Since I'm sick myself now, this article is quite timely, and appreciated. Thanks.
Roger • 7 years ago

Good article John, admittedly I've found myself adding in comfort foods that I would never touch when healthy. Soda being the most surprising.
Appreciate the insight into how best to deal with an illness. Especially didn't know/think about glutamine - which has to be hands down my favorite
supplement, but not one that I ever touch during an illness. Since I'm sick myself now, this article is quite timely, and appreciated. Thanks.
Alex • 7 years ago

I can't add your blog in Google Reader. Please fix this NOW!
Alex • 7 years ago

I can't add your blog in Google Reader. Please fix this NOW!
Kevin Lin • 7 years ago

Great info, John! I was terribly sick with a stomach virus and indigestion for a few days and this kind of stuff should really help out for me....thanks!!!
Kevin Lin • 7 years ago

Great info, John! I was terribly sick with a stomach virus and indigestion for a few days and this kind of stuff should really help out for me....thanks!!!
Ted • 7 years ago

I swear, I get more relevant and personally useful information out of this blog than I do my professional journals. I probably won't advertise this fact
so much...
Anyway, now that I have kissed some ass, I get to tell you how sick I was this year: It was cold that night. Bitterly cold. The kind of cold that makes
you want your mama, or at least put your shirt back on even though you just did a huge chest routine. That was when I first felt the tickle...
Blah, blah, blah. Suffice it to say, I got sick before I read this article, and even though it is no excuse, did all of the wrong things. Flash forward 2
weeks, and I am down 7 pounds and my betta is acting all hard at me because he thinks he can take me down.
Ted • 7 years ago

I swear, I get more relevant and personally useful information out of this blog than I do my professional journals. I probably won't advertise this fact
so much...
Anyway, now that I have kissed some ass, I get to tell you how sick I was this year: It was cold that night. Bitterly cold. The kind of cold that makes
you want your mama, or at least put your shirt back on even though you just did a huge chest routine. That was when I first felt the tickle...
Blah, blah, blah. Suffice it to say, I got sick before I read this article, and even though it is no excuse, did all of the wrong things. Flash forward 2
weeks, and I am down 7 pounds and my betta is acting all hard at me because he thinks he can take me down.
Kellie Davis • 7 years ago

Thanks for this. I am fighting a cold after ignoring it for several days and have the hardest time resting and recovering. I will take this to heart and
take some time off.
Kellie Davis • 7 years ago

Thanks for this. I am fighting a cold after ignoring it for several days and have the hardest time resting and recovering. I will take this to heart and
take some time off.
Nina • 6 years ago

Another reason to not go to the gym: limit the spread of your own flu! (Unlike Mr. Sweat Gland elliptical-addict)
Ni
Nina • 6 years ago
Another reason to not go to the gym: limit the spread of your own flu! (Unlike Mr. Sweat Gland elliptical-addict)
Matt • 6 years ago

I think increased doses of Vitamin D are good to at preventing or shortening the length of a cold. I normally take 4000 IU's of D. When I feel a cold
coming on I bump it up to 20,000 IU's for a few days. Works great
http://health.usnews.com/he...
Matt • 6 years ago

I think increased doses of Vitamin D are good to at preventing or shortening the length of a cold. I normally take 4000 IU's of D. When I feel a cold
coming on I bump it up to 20,000 IU's for a few days. Works great
http://health.usnews.com/he...
Sky • 6 years ago

Also Turmeric extract vitamin will do wonders if you have a cold.
Feel better.
:)
Sky • 6 years ago

Also Turmeric extract vitamin will do wonders if you have a cold.
Feel better.
:)
Antonio Carlos Vieira Filho • 6 years ago

That's why I think you're THE BEST OF THE BESTS...
You make me feel desperate sometimes, 'cause I study a looooot and every day I see there soooooooo much more to learn...
You're a well of wisdom!!!
Thanks so much for sharing a little with us - your loyal followers.
Your friend and fan,
Antonio.
Antonio Carlos Vieira Filho • 6 years ago

That's why I think you're THE BEST OF THE BESTS...
You make me feel desperate sometimes, 'cause I study a looooot and every day I see there soooooooo much more to learn...
You're a well of wisdom!!!
Thanks so much for sharing a little with us - your loyal followers.
Your friend and fan,
Antonio.
Boris • 6 years ago

Hi Mr. R,
I will have a surgery next week (hernia repair surgery), what do you think in adopting some of your usefull tips to my post operatory recovery???, of
course i will consult my Dr. 1st...
BR,
Mr. B
Boris • 6 years ago

Hi Mr. R,
I will have a surgery next week (hernia repair surgery), what do you think in adopting some of your usefull tips to my post operatory recovery???, of
course i will consult my Dr. 1st...
BR
BR,
Mr. B
ah • 5 years ago
Except that the flu shot only makes things worse...probably the reason that many countries in Europe have banned it...
tess118 • 5 years ago

This is really smart and good advice...except for the information about the flu shot. Based on the study you cite, the flu shot seems to be only about
40% effective. And they can't really attribute that 40% less flu symptoms to the shot itself as people who get flu shots tend to be more interested in
their health and may have started out healthier to begin with (i.e., we don't know what percentage wouldn't have gotten the flu anyway because
they have good immune systems). The fact that the flu shot is not proven effective, combined with potential serious side affects (it contains mercury
- a known neurotoxin), means I'd rather take my chances with contracting the flu and dealing with a few days of minor symptoms than risk seriously
damaging my health immediately and over time with repeated flu shots.
Reka • 5 years ago

I miss Vitamin D and HDL cholesterol (to increase that one needs sat fat), both are pretty basic stuff for immune function.
Mark Samuels • 10 months ago

But I have a stomach bug and feel sick with no appetite. Then what? I'm thinking its better to fast for a day and give my system a rest
Jaz Writer • 6 months ago

This article is fire - just a shout out from S.A (winter is in full swing) and it's humbled my soul. Glad the advice is present.
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The Complete Guide To Maintaining Muscle When You're Sick PDF

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28/1/2018 The Complete Guide to Maintaining Muscle When You're Sick

Sick Happens: The Complete Guide to Maintaining Muscle When

5 Essential Diet Tips for Maintaining Sick Muscle

(https://i0.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/bake-15393_1280.jpg)Proper diet seems like a no-brainer,

So what should you eat and what should you avoid?

1. DON’T DROP CALORIES TOO LOW

Adhere to your typical macronutrient ratios (www.romanﬁtnesssystems.com/blog/macronutrient-breakdown-part-i/), but introduce slight

2. KEEP YOUR PROTEIN HIGH

Protein needs (http://www.romanﬁtnesssystems.com/blog/the-truth-about-protien/) increase during times of stress, and sickness is

3. STICK TO LOW G.I. CARBS

4. KEEP FATS HIGH

(https://i1.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/capsule-15570_1920.jpg)Even if that means cutting back

5. DRINK AN EFF-LOAD OF WATER

The 5 Supplements You Need

1. THE FLU SHOT:

(https://i0.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/syringe-145002_640.png)First and foremost, get a ﬂu shot. The optimal time

(https://i1.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/orange-15047_1280.jpg)Vitamin C (ascorbic acid) is the ﬁrst

(https://i1.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/almond-83766_640.jpg)Perhaps as important as vitamin C is

(https://i1.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/5161819684_322d02e59a_b.jpg)Glutamine is the most

(https://i0.wp.com/romanﬁtnesssystems.com/wp-content/uploads/2011/02/5450942562_004d7b786f_o.jpg)In some rodent studies, thirty days of low

… AND 3 SUPPLEMENTS YOU DON’T NEED

Get over the ﬂu and then get back to the gym!

 Share on Twitter (http://twitter.com/share?text=Sick

ABOUT THE AUTHOR

40 Comments Roman Fitness Systems 

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Roan-Paul Spölmink • 7 years ago

Roan-Paul Spölmink • 7 years ago

Johnny B. > Roan-Paul Spölmink • 5 years ago

Doug • 7 years ago

Thanks for the tips

Doug • 7 years ago

Thanks for the tips

Andrew • 7 years ago

Thank you, Roman & Eric.

Keep up the good work.

Andrew • 7 years ago

Keep up the good work.

Kath • 7 years ago

Kath • 7 years ago

Clement • 7 years ago

Clement • 7 years ago

John Cusick • 7 years ago

John Cusick • 7 years ago

Roger • 7 years ago

Roger • 7 years ago

Alex • 7 years ago

Alex • 7 years ago

Kevin Lin • 7 years ago

Kevin Lin • 7 years ago

Ted • 7 years ago

Ted • 7 years ago

Kellie Davis • 7 years ago

Kellie Davis • 7 years ago

Nina • 6 years ago

Matt • 6 years ago

Matt • 6 years ago

Sky • 6 years ago

Sky • 6 years ago

Antonio Carlos Vieira Filho • 6 years ago

You're a well of wisdom!!!

Thanks so much for sharing a little with us - your loyal followers.