The GAINS are coming in nicely. Your diet is on point, your workouts are consistent, and so are the results. Chef’s kiss. But then it happens—a faint tickle in your throat. Maybe it’s nothing, or maybe it’s the dreaded sign of a cold creeping in. Suddenly, those PRs and perfectly balanced macros feel less important when your body is battling to keep you upright. Here’s the truth: no matter how dialed in your routine is, your immune system is your first line of defense against everything life throws at you—stress, pathogens, even recovery from intense workouts. And just like you fuel your body for performance, your immune system needs specific nutrients to keep it strong, efficient, and ready for battle. We’ll break down five powerhouse nutrients to help you stay healthy, including natural sources you can grab during your next grocery store trip. Vitamin C This one should come as no surprise, but it still can be commonly overlooked. Vitamin C helps your immune system in several ways. It strengthens the body’s barriers to keep harmful invaders out, improves the activity of immune cells, and reduces damage caused by oxidative stress. Studies have shown that Vitamin C boosts responses like immune cell activity and helps the body recover faster during and after illness. Grocery Store Finds: Oranges Strawberries Bell peppers Broccoli Kale Zinc Zinc is critical for the proper functioning of your immune cells. It plays a role in immune responses by helping your body’s cells communicate and respond to infections effectively. Research shows that zinc deficiencies can weaken your immune system and increase susceptibility to illness, while adequate levels help improve overall immune strength. Grocery Store Finds: Lean beef Turkey Pumpkin seeds Chickpeas Greek yogurt Selenium Selenium is important for protecting immune cells from damage and ensuring a balanced immune response. It helps your body produce antioxidants, which reduce stress and inflammation caused by infections or intense physical activity. Grocery Store Finds: Brazil nuts Shrimp Chicken Brown rice Eggs Vitamin D Vitamin D helps the body produce antimicrobial peptides, proteins that fight off harmful germs. It also reduces excessive inflammation, which can harm your immune system. Additionally, maintaining healthy levels of Vitamin D lowers the risk of respiratory infections. Grocery Store Finds: Salmon Milk Egg yolks Tuna Mushrooms Protein Protein provides the building blocks your body needs to produce immune cells, antibodies, and enzymes that fight off infections. Without enough protein, your immune system can’t function properly, making it harder for your body to recover from illness or physical strain. Grocery Store Finds: Chicken breast Greek yogurt Eggs Beans Cottage cheese Stay in the Game Your immune system is your foundation for success—in fitness, health, and life. By fueling your body with these five key nutrients—Vitamin C, Zinc, Selenium, Vitamin D, and Protein—you’re ensuring that your defenses are as strong as your determination. Whether you’re setting new PRs, battling the daily grind, or just trying to stay healthy during the sick season, giving your immune system what it needs will keep you in the game. Keep the GAINS Coming with These Reads: Three Problems of Protein Powders Read more Inside the Scoop: What Makes NO MATTER WHAT™ the Hardest-Hitting Pre-Workout Read more