Think back to the last time you had a cold or the flu. Now imagine stepping onto the pitch for a European Cup final, while battling through those symptoms. For elite athletes , illness can strike at the worst possible time - and it could hit women harder.
Authors
- Samantha Abbott
Doctoral Researcher, Department of Sport Science, Nottingham Trent University
- Neil Williams
Lecturer in Exercise Physiology and Nutrition, Nottingham Trent University
Research suggests that female athletes are more susceptible to cold and flu-like illnesses than their male counterparts. For England women's national football team, the Lionesses, this risk only increases before a major tournament like the Euros .
Close contact, shared kit, disrupted sleep and travel all add up to a perfect storm for infection. But targeted nutritional strategies, alongside good sleep and hand hygiene, can offer a crucial line of defence.
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1. Fuel first: energy matters for immunity
Before anything else, players need to eat enough. Energy supports both performance and immune function. In fact, female athletes who didn't meet their energy needs in the run-up to the 2016 Olympics were four times more likely to report cold or flu symptoms.
This is especially relevant in women's football, where low energy and carbohydrate intake has been documented among professional players and recreational players too . Regular meals and snacks that include carbohydrate-rich foods like oats, bread and pasta, especially around training, are essential to meet energy demands and support immune health.
2. Eat the rainbow
Athletes are often encouraged to go beyond the public's five-a-day fruit and veg target, aiming instead for eight to ten portions daily . Why? Because colourful plant foods are packed with vitamins, minerals, antioxidants and anti-inflammatory compounds: all vital for immunity .
Each colour offers unique benefits. For instance, red fruits and vegetables, such as tomatoes, contain lycopene, a powerful antioxidant . Orange produce like carrots get their colour from beta-carotene, which is converted by the body into vitamin A - a key vitamin for immune health .
Eating a rainbow of colours means getting a wide range of nutrients .
3. Vitamin C: powerful but timing matters
Vitamin C has long been linked with reducing the risk and severity of cold and flu symptoms. One Cochrane review found that regular vitamin C intake halved the risk of illness in physically active people.
However, more isn't always better. Long-term use of high-dose vitamin C supplements could blunt training adaptations - the structural and functional changes the body undergoes in response to repeated exercise - because of its anti-inflammatory effects. That's why vitamin C is most effective when used strategically, such as during high-risk periods like travel or intense competition. Good food sources include oranges, kiwis, blackcurrants, red and yellow peppers, broccoli and even potatoes.
4. Gut health supports immune health
Around 70% of the immune system is located in the gut, making gut health a key player in illness prevention. This is where probiotics (live bacteria) and prebiotics (which feed those bacteria) come in.
Probiotics, found in fermented foods like kefir and kimchi or in supplement form, have been shown to reduce the duration and severity of respiratory illnesses in athletes. Prebiotics have similarly shown promise. In one study, a 24-week prebiotic intervention in elite rugby players reduced the duration of cold and flu symptoms by over two days.
In the build-up to the Euros, including probiotic-rich foods in their diet or taking a daily prebiotic and probiotic supplement may help players stay healthy and return to training faster if they do get ill.
5. Zinc lozenges: first aid for a sore throat
If cold-like symptoms do appear, zinc lozenges can offer fast-acting relief. Zinc has antiviral, antioxidant and anti-inflammatory properties. When zinc is delivered as a lozenge, it acts directly in the throat, where many infections begin. Taken within 24 hours of symptoms starting, zinc lozenges could shorten illness duration by a third.
But caution is key. Long-term use of high-dose zinc supplements can actually suppress immune function. Zinc lozenges should only be used short-term at symptom onset, not as a daily supplement.
Staying match-ready during major tournaments means more than just tactical drills and fitness. Nutrition is a powerful ally in illness prevention, especially for women's teams like the Lionesses. From fuelling adequately to supporting gut health and knowing when to supplement, these nutritional strategies can make the difference between sitting on the bench and bringing a trophy home.
The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
