A: There is a highly specialized and lengthy process used to manufacture Ig. It begins in blood centers across the country where tens of thousands of healthy individuals donate their plasma (the portion of the blood where the immune globulins and other blood proteins are contained).
Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.
Avoid saturated fats, such as those found in fried foods, and eat plenty of fresh fruits and vegetables. Low-fat dairy products are important as a source of calcium, and lean red meat provides much-needed iron. High school runners should eat a healthy sports diet every day, says Girard Eberle.