Selkrig Performance Unit

What should you eat when sick?

30.03.2020 Miki Korhonen

What should you eat when sick?

In this blog post, we go through what should you eat when sick, and what that might mean in the current situation. To put things simply, your health lives in your gut. Up to 70 % of your immune system is in your digestive system.

The immune system and the human body are so complex, that trying to hack or boost some part of it won’t probably do much. Here we focus on the overall healthy lifestyle.

You are more often healthy than sick. Therefore, not getting sick has a lot to do with what you do when you’re healthy. The best tools to stay healthy are regular exercise, maintaining a healthy bodyweight, eating nutrient-dense minimally processed food, sleeping at least 7 hours a night, and managing overall stress.

 What do we mean by nutrient-dense minimally processed food? Here are three basic blocks:

  1.     Eat lots of vegetables. They contain vitamins, water and phytonutrients that play an important part in various bodily functions. Try to eat as many different colors as you can. Eat the rainbow.
  2.     Eat protein with every meal. Protein is the most important macronutrient and the one that people are most commonly deficient in. Aim for 1-2 palm-sized portions of different proteins in each meal. 
  3.     Eat healthy fats. Aim for 1-2 thumb-sized portions on each meal. Good sources of healthy fats include nuts, avocados, fatty fish, nut and vegetable oils and organic butter.

Pick one of these blocks, execute on it for 2 weeks and aim for 80 % success. That is roughly 10 days out of 14. Have a spouse or a friend to check up on you and make a game out of it. That will keep you accountable and help troubleshoot when needed.

Our coach Joonas summarizes the key points in the above video. This video and a lot of other content are posted daily in our FREE Facebook group.


Check and download this great infographic from Precision Nutrition for quick reference.

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