How to Handle Your Workouts and Nutrition When You’re Sick

'Tis the season—cold and flu season, that is. Many of us have already been sick this winter, and if you haven’t yet, it’s likely coming. So, let this be your reminder on what to do—and what not to do—when you’re feeling under the weather. Knowing how to adjust your workouts and nutrition when you're sick can make all the difference in your recovery time and overall health.

If it’s just a minor sniffle, you can probably push through and get things done—but be mindful. Wipe down your equipment at the gym and disinfect surfaces to avoid spreading germs. However, if you’re feeling weak, lightheaded, or dealing with symptoms like a sore throat, headache, fever, sneezing, or coughing, it’s time to hit the brakes.

Here's what you should avoid when you’re feeling sick:

1. Training – Working out when you’re sick will only prolong recovery and increase the chances of spreading your illness to others.

2. Pushing your diet – Don’t force-feed yourself or overly restrict food. Appetite usually drops when you’re sick, so focus on getting enough protein when you do feel up to eating.

3. Forcing cardio or steps – Your body is already working hard to heal. Overloading it with cardio or high activity will only slow down the recovery process.

Instead, focus on what will support your body’s healing process:

1. Rest – Sleep and downtime are the most powerful recovery tools you have.

2. Hydrate – Aim for 100–120 ounces of water and electrolytes each day to stay hydrated and support your immune system.

3. Eat for comfort – If you’re in a calorie surplus, try to hit your protein targets and do your best with the rest. If you’re in a deficit, pause the diet and focus on eating to comfort and satiation (but that doesn’t mean binge on junk food).

4. Communicate with your coach – Let your trainer know you’re sick so they can adjust your plan accordingly. Don’t wait until check-in day to mention it.

A few extra tips:

• Avoid going to the gym and getting others sick.

• Keep caffeine intake low, as it can further stress your body.

• Try to minimize mental and emotional stress.

• And when you start to feel better, ease back into workouts at 60-70% intensity until you’re fully recovered.

• Boost your immune system with vitamins like Vitamin D, B12, and C to help your body bounce back faster.

Listen to your body, give yourself grace, and remember that rest and recovery are just as important as training and nutrition when it comes to reaching your fitness goals.