Intense training sessions can impair immune function for up to 72-hours, but the good news is that consuming carbohydrates and protein following a training session can counteract this impairment. Shoot for at least 20-grams of high-quality protein and at least 45-grams of carbohydrate after your workout to maintain proper immune function!
Reference: Naclerio, F., Larumbe-Zabala, E., Ashrafi, N., Seijo, M., Nielsen, B., Allgrove, J., & Earn 117(2), 267-277.est, C. P. (2017). Effects of protein–carbohydrate supplementation on immunity and resistance training outcomes: a double-blind, randomized, controlled clinical trial. European Journal of Applied Physiology,
