Fuel your training with the right amount of carbohydrates. Studies suggest that adequate carbohydrate intake before and during strenuous training can help counteract immunosuppression that is commonly seen following exhaustive exercise. Eat a carbohydrate-rich meal or snack before all workouts (even the 5 a.m. sessions!). Be sure to take in 30–60 grams of carbohydrate per hour during prolonged training and follow this up with half your body weight in grams of carbs (e.g. 80 grams for a 160-pound triathlete) immediately following your workout to attenuate normal stress response to exercise and yield maximum immune-boosting results.