You've probably noticed: when fall arrives, we start to feel more tired, we get sick more easily, and our workouts are sometimes less motivating. It's normal! The cold returns, the sun becomes rarer, and our immune system takes a hit.

But the good news is that there are plenty of things you can do to stay in shape, especially with what you put on your plate.

So if you want to keep training hard, avoid colds, and take care of your body, this article is for you. We'll talk about food , good habits, and supplements (whey, BCAA, etc.)

1. Why does autumn weaken immunity?

Before listing “superfoods,” let’s get some facts straight. When fall arrives:

• We have less sun exposure, therefore a decrease in vitamin D (which helps immunity)
  
  
• Cold + humidity + temperature changes = ideal breeding ground for viruses
  
  
• Fatigue + stress = your body defends itself less well
  
  
• And if you train hard without recovering well, you can quickly get sick.

Don't panic: we're not going to advise you to change everything. Just add the right foods to your routine to strengthen your natural defenses.

2. Top 8 foods to boost your immunity

Here are the nutrient families we pay particular attention to, and the foods I myself include in my menus in the fall.

1. Citrus fruits (orange, lemon, grapefruit)

Citrus fruits are ultra-rich in vitamin C , a powerful antioxidant that helps strengthen white blood cells, the ones that fight germs in your body.

Some ideas:

• As fresh juice in the morning (lemon in warm water on an empty stomach: great!)

• Sliced ​​in a salad

• As a post-workout snack (orange or grapefruit with some nuts)

2. Kiwis

A single kiwi can contain up to twice as much vitamin C as an orange. It's also rich in fiber, which aids in healthy digestion and, therefore, better immunity.

Some ideas:

• Sliced ​​in a bowl of cottage cheese

• Blended into a smoothie with red fruits

• Plain, as a snack

3. Broccoli & green vegetables (spinach, kale, chard)

These vegetables are loaded with vitamins C, E, and A , as well as zinc and iron , all of which are beneficial for the immune system. Plus, they have anti-inflammatory properties.

Some ideas:

• Steamed with a drizzle of olive oil

• Pan-fried with garlic and turmeric

• Mixed in a homemade soup

4. Garlic and onion

They're natural antibiotics! Garlic contains allicin, a compound that helps fight infections. Onions are rich in quercetin, a powerful antioxidant.

Some ideas:

• Raw minced meat in a vinaigrette

• Income from vegetables

• As a base in all soups or hot dishes

5. Red fruits (blueberries, raspberries, blackcurrants, blackberries)

They are rich in polyphenols and vitamin C , two key elements to protect your cells and help your body defend itself against viral attacks.

Some ideas:

• Frozen in a smoothie

• In natural yogurt or fromage blanc

• In porridge for breakfast

6. Oily fish (salmon, mackerel, sardines)

They are rich in omega-3s , which reduce inflammation and protect your cardiovascular system. They are also rich in vitamin D , which is often depleted in the fall.

Some ideas:

• In foil with vegetables

• In a cold salad with quinoa

• Canned (sardines or mackerel) on wholemeal bread

7. Nuts, seeds and oilseeds (almonds, walnuts, pumpkin seeds)

They provide zinc , selenium , vitamin E and good fats , all necessary for an effective immune response.

Some ideas:

• As a snack between meals

• In a salad

• Blended into a smoothie

8. Turmeric and ginger

Two spices with incredible anti-inflammatory properties . They support immunity and also help relieve joint pain.

Some ideas:

• Infused with lemon and honey

• In a sauce or soup

• Fresh, blended into a smoothie

3. Supplements that can help you

Pure Whey Isolate

• Helps repair muscles

• Support your system with quality protein, which is essential for producing immune cells.
  

BCAA 4.1.1

• Not an “immune supplement” per se, but…

• By helping to limit muscle breakdown and improve recovery, they allow your body to focus on immune defense rather than muscle repair.

In summary:

• Eat seasonal fruits and vegetables every day

• Incorporates good fats (oily fish, nuts)

• Think about spices and infusions (turmeric, ginger)

• Use supplements if necessary (like whey or BCAA 4.1.1)

• And above all, listen to your body , rest, move, and enjoy your autumn!