2. Thyme and rosemary
Throw in some herbs when you cook and ﬁght off colds as you eat. Thyme and rosemary both possess antimicrobial properties, so add to dishes (they add great extra ﬂavour to roast meats and casseroles) or make teas by putting the fresh or dried herb in a cup of hot water and leave to infuse for around 10 minutes.
1. Vitamin C
Vitamin C is one of the best anti-viral agents there for athletes. Our white blood cells need this powerful vitamin to ﬁght infection, so boosting your intake when you’re feeling under par can be a good move.
An ongoing daily intake is around 1,000mg — best in divided doses during the day.
If you ﬁnd some supplements a little acidic, look for the more alkaline form known as ascorbate (calcium or magnesium ascorbate) or a time-release supplement. If you take too much, you’ll get loose bowels, which is an indication to reduce the dose.