Protein is an important macronutrient for supporting recovery when the body is fighting off an infection like a cold. Protein intake is crucial for maintaining bodily functions and supporting the increased demands of the immune system. Adequate nutrition provides the necessary resources to combat the invading pathogen and ensures the body has the energy required for a quick recovery. Focusing on getting enough protein during illness is an effective way to aid the body’s natural defense mechanisms.
Protein’s Essential Role in Immune Response
Protein serves as the fundamental building material for the body’s defense network. A strong immune response relies on the rapid production of specialized protein structures, including antibodies and various immune cells. Antibodies (immunoglobulins) are Y-shaped proteins that attach to specific foreign invaders, such as cold viruses, to neutralize them or mark them for destruction.
Protein is also necessary for the creation and maturation of immune cells, specifically white blood cells like T-cells and B-cells. Specialized proteins called cytokines act as chemical messengers, instructing immune cells on where to go and what actions to take during an infection. Without a sufficient supply of protein and its building blocks, amino acids, the body cannot manufacture these protective components quickly or effectively.
Why Illness Increases Protein Requirements
Fighting an infection places the body in a state of heightened metabolic activity, significantly increasing the demand for protein. The body shifts priorities toward defense, often entering a catabolic state where it breaks down stored resources to fuel the immune response. This breakdown affects skeletal muscle, which serves as a large reservoir of amino acids used by the liver to create immune compounds.
The presence of a fever further accelerates this metabolic demand, causing the body to utilize protein stores at a higher rate. This process can lead to a loss of total body protein mass if not balanced by sufficient dietary intake. Consuming adequate protein during a cold helps minimize this loss of muscle tissue and ensures enough resources are available for the continuous production of immune components and tissue repair.
Best Protein Sources When Dealing With Congestion and Nausea
Appetite often decreases when a person is experiencing congestion, sore throat, or nausea, making it challenging to meet the body’s increased protein needs. The best options are those that are bland, easy to digest, and require minimal chewing.
Broths, especially bone broth, are beneficial as they provide protein and simultaneously help with hydration. Soft and cool foods are often better tolerated when nausea is present. Options like plain, low-fat Greek yogurt or cottage cheese deliver a high dose of protein in a mild, easy-to-swallow format. Simple protein sources like scrambled or soft-boiled eggs are also gentle on the stomach while offering complete protein. It is best to avoid heavy, greasy, or overly fibrous protein sources, which can exacerbate digestive discomfort.