Why Fighters Get Sick Before Competition and How to Prevent It

As the competition date looms closer, many fighters and grapplers find themselves battling more than just their opponents—they're fighting off illness. This common scenario can be devastating, undermining months of hard work and preparation. But why does this happen so frequently? Understanding the underlying causes can help athletes take proactive steps to protect their health and ensure peak performance on the big day.

The Link Between Overtraining and Illness

One of the primary reasons fighters and grapplers fall ill before competition is overtraining. While pushing limits is essential in combat sports, there's a fine line between training hard and overtraining. When crossed, it can lead to a cascade of negative effects, including a weakened immune system.

Understanding Overtraining Syndrome (OTS)

Overtraining Syndrome (OTS) occurs when an athlete trains excessively without adequate rest and recovery. The body, unable to repair itself from the constant stress, becomes susceptible to illness and injury. Symptoms of OTS include:

Persistent fatigue
Decreased performance
Mood disturbances (irritability, depression)
Increased susceptibility to colds and infections

Key Point: A compromised immune system is a direct result of overtraining. The body’s resources are focused on muscle repair and recovery, leaving the immune system weakened and unable to fend off pathogens effectively.

Stress: The Silent Saboteur

In the weeks leading up to a competition, stress levels are typically at their highest. The pressure to perform, combined with the physical and mental demands of training, can take a toll on an athlete's health.

How Stress Affects the Immune System

When the body is under stress, it releases cortisol, a hormone that helps manage the body's response to stress. However, chronic stress leads to prolonged cortisol release, which can suppress the immune system, making the body more vulnerable to infections.

Stress-Related Symptoms:

Insomnia or disturbed sleep
Anxiety or nervousness
Increased heart rate and blood pressure
Digestive issues

Key Point: Managing stress is crucial in maintaining a strong immune system. Without proper stress management, even the fittest athletes can find themselves sidelined by illness.

Poor Nutrition: Fueling the Fire

Diet plays a critical role in maintaining immune health. In the lead-up to a competition, some fighters and grapplers may unintentionally neglect their nutrition, either by cutting calories too drastically or by not consuming enough micronutrients essential for immune function.

Nutritional Pitfalls to Avoid:

Calorie Deficits: While cutting weight, many athletes reduce their caloric intake significantly. This can lead to nutrient deficiencies, particularly in vitamins and minerals like Vitamin C, Vitamin D, Zinc, and Iron, all of which are vital for immune health.
Overreliance on Supplements: Some athletes rely heavily on supplements rather than whole foods, which can result in an imbalance of nutrients.
Dehydration: Proper hydration is often overlooked but is essential for overall health, including immune function. Dehydration can exacerbate the negative effects of overtraining and stress.

Key Point: Balanced nutrition and proper hydration are foundational to a strong immune system. Athletes must prioritize nutrient-rich foods to support their immune health during intense training periods.

Sleep: The Unsung Hero of Recovery

Sleep is the body's natural way of repairing and rejuvenating itself. However, as competition approaches, many athletes struggle with sleep due to anxiety, stress, and physical discomfort from intense training sessions.

The Importance of Sleep for Immune Health

Lack of sleep can severely compromise the immune system, making the body more susceptible to illness. During sleep, the body produces cytokines, proteins that target infection and inflammation. A lack of sleep can reduce the production of these protective proteins, leaving the body vulnerable.

Sleep Recommendations:

Aim for 7-9 hours of quality sleep per night.
Establish a pre-sleep routine to help wind down.
Avoid screens and bright lights at least an hour before bedtime.
Keep your sleep environment cool, dark, and quiet.

Key Point: Prioritizing sleep is non-negotiable for athletes. Consistent, high-quality sleep can be the difference between entering a competition healthy or fighting off a cold.

Exposure to Germs: An Unavoidable Risk

As competition approaches, fighters and grapplers often ramp up their training, frequently in shared environments like gyms and dojos. These environments can be breeding grounds for germs, increasing the risk of illness.

Preventing Illness in High-Risk Environments

Hygiene Practices: Regular hand washing, using hand sanitizer, and avoiding touching the face can significantly reduce the risk of infection.
Clean Training Gear: Ensure that all training gear, including gloves, mats, and uniforms, are cleaned regularly to prevent the spread of bacteria and viruses.
Minimize Contact with Sick Individuals: If possible, avoid close contact with anyone who is visibly sick, especially in the days leading up to competition.

Key Point: While exposure to germs is sometimes unavoidable, practicing good hygiene can reduce the risk of getting sick before a competition.

Tips to Stay Healthy Before a Competition

Now that we’ve identified why athletes get sick before competition, let’s focus on actionable strategies to prevent illness.

1. Monitor Training Load

Periodize Training: Incorporate periods of lower intensity and volume to allow for recovery.
Listen to Your Body: If you’re feeling overly fatigued, it’s better to rest than to push through and risk illness.

2. Manage Stress Effectively

Mindfulness Practices: Incorporate meditation, deep breathing exercises, or yoga to manage stress levels.
Seek Support: Talking to a coach, psychologist, or fellow athlete can help alleviate the mental burden leading up to a competition.

3. Prioritize Nutrition

Balanced Diet: Focus on whole, nutrient-dense foods that support immune health.
Supplement Wisely: Use supplements to fill gaps in your diet, but don’t rely on them exclusively.
Stay Hydrated: Ensure adequate water intake throughout the day, particularly during and after training sessions.

4. Optimize Sleep

Consistent Sleep Schedule: Go to bed and wake up at the same time each day.
Create a Sleep-Conducive Environment: Make your bedroom a place that promotes relaxation and sleep.
Avoid Stimulants: Limit caffeine intake, especially in the afternoon and evening.

5. Practice Good Hygiene

Regular Hand Washing: Wash hands with soap and water frequently, especially after training.
Sanitize Gear: Keep training equipment clean and sanitized.
Limit Exposure: Avoid unnecessary exposure to large crowds or sick individuals before a competition.

Conclusion: Stay Healthy, Compete Strong

Falling ill before a competition can be a nightmare for any fighter or grappler. However, by understanding the common causes and taking proactive measures, athletes can protect their health and ensure they step into the ring or onto the mat in peak condition. Balancing training intensity, managing stress, prioritizing nutrition, optimizing sleep, and practicing good hygiene are all essential strategies for staying healthy and competing strong.