One second you’re living your best life and the next you’re sniffling, sneezing, and running a fever.
Considering it’s that time of year, it shouldn’t have come as a surprise, especially if you work in schools, transportation, or medical offices. But there are things you should consider when you’re feeling sick when it comes to your food and workouts:
HOW MUCH TO EAT WHEN YOU’RE SICK
When we’re feeling sick, it’s sometimes hard to get food down and you’ll find that things you normally enjoy become completely unappetizing. When you’re sick, put your fat loss goals aside and try to focus on eating at maintenance. We know it could be hard but getting in enough calories is important in helping your body bounce back.
WHAT TO DRINK
Staying hydrated is always important, but even more so when you’re sick. If you have a sore throat, water can be hard to choke down so other great options include coconut water, tea, and electrolyte-drinks.
WHAT TO EAT
You’ll want to focus on lots of high-quality foods. We realize broccoli and spinach might not be the foods you want to eat when you’re fighting off a cold but, again, do your best.
WHAT TO AVOID
Try to avoid highly-processed, sugar-laden, inflammatory foods. Also, even if you’re not intolerant, avoid dairy when you’re sick since it can promote mucus, which we probably have enough of when we’re fighting off a cold.
SLEEP + REST
If you’re sick, you shouldn’t be up all night catching up on your Netflix shows. You should be prioritizing at least 8 hours of sleep. If it’s interrupted because you’re not feeling well, prioritize napping.
More importantly, DO NOT go to the gym when you’re sick. Adding more strain to a strained body makes no sense. Plus, be mindful of other people who likely don’t want to catch whatever you’re carrying.
Soup (spicy is great here if your nose is stuffy or throat is sore)
Protein smoothie (ideally non-whey)
Non-dairy ice cream