Leukocytes and Physical Activity: Understanding their Role and How to Manage their Presence in Urine

What are Leukocytes?

The presence of white blood cells, also called leukocytes, are a type of blood cell produced in the bone marrow and present in the bloodstream as well as in the body's tissues. They play a crucial role in the immune system by helping to protect the body against infections and diseases. During physical activity, it is possible to find white blood cells in the urine.

How can levels be affected?

The presence of urinary leukocytes in urine can be influenced by various factors related to physical activity:

1. Muscle damage: Intense physical exercise, especially high-intensity activities or resistance training, can cause micro-injuries to the muscles and trigger an inflammatory response in the body. This inflammation can lead to an increased release of leukocytes into the bloodstream, which can then be detected in the urine.
2. Physical stress: During intensive training, the body undergoes significant physical stress, which can lead to increased production of cortisol, a hormone associated with stress. High levels of cortisol can affect the immune system and lead to an increase in the number of white blood cells in the urine.
3. Dehydration: Physical exercise can lead to dehydration, especially if the individual does not drink enough water before, during, and after physical activity. Dehydration can concentrate urine and lead to increased levels of certain components, including white blood cells.
4. Oxidative stress: Intense physical exercise can increase the production of free radicals (reactive molecules capable of reacting with proteins and lipids) in the body, leading to oxidative stress. Leukocytes are involved in combating oxidative damage by neutralizing free radicals. Therefore, an increase in free radical production during exercise can lead to increased release of leukocytes into the urine.

In summary, the presence of leukocytes in the urine during or after physical exercise can be attributed to normal body responses to physical exertion, as well as factors such as dehydration and oxidative stress.

How can I maintain an optimal rate?

It is important to clarify that the presence of leukocytes is not a parameter that can be optimized or controlled in the same way as performance measures in the field of sport. However, it is possible to implement various strategies that will help manage leukocyte levels in urine:

• Adequate hydration: Make sure you stay well hydrated before, during, and after exercise. Drinking enough water can help dilute urine and flush out excess substances, including white blood cells.
• Warm-up and active cool-down: Before you begin your workout, make sure you warm up properly to prepare your body for the effort. After your workout, perform active cool-down exercises such as gentle stretching or a short walk to promote blood flow and help remove metabolic waste, including white blood cells.
• Balanced Diet: Eat a balanced, nutrient-rich diet to support your overall health and promote optimal recovery after exercise. Be sure to include foods rich in antioxidants (berries, citrus fruits, green leafy vegetables, and colorful vegetables, etc.), protein (meats, fish, plant-based proteins, etc.), complex carbohydrates, and healthy fats in your diet to support muscle recovery.

Proteins:

Animal proteins	Plant proteins
Salmon Mackerel Tuna Poultry Chicken Turkey ...	Legumes (beans, lentils, chickpeas, etc.) Tofu and tempeh Seitan Seeds and nuts (chia, hemp seeds, pumpkin seeds, walnuts, almonds, etc.) Whole grains (quinoa, brown rice, oats, etc.)

 

Antioxidants:

Fruits and vegetables	Dried fruits	Nuts and seeds	Legumes
Berries (strawberries, blueberries, raspberries, blackberries, etc.) Citrus fruits (lemons, oranges, grapefruit, etc.) Green leafy vegetables (spinach, kale, broccoli, etc.) Colorful vegetables (carrots, peppers, tomatoes, etc.)	Raisins Prunes Dates Figs ...	Nut Almonds Hazelnuts Sunflower seeds Pumpkin seeds Flax seeds ...	Beans Chickpea Lentils ...

 

 Complex carbohydrates:

Whole grains	Starchy vegetables	Fruits
Oats Whole wheat Brown rice Quinoa Barley ...	Potatoes Sweet potatoes Carrots Squash ...	Bananas Apples Pears Berries ...

 

• Avoid training overload: Be sure to plan adequate rest periods between intense training sessions to allow your body to recover and regenerate. Overtraining can weaken the body and increase the risk of exercise-related fatigue explained by high levels of leukocytes in the urine.

Although it is not possible to actively control the amount of leukocytes in the urine, adopting healthy lifestyle habits can help maintain athletic performance in athletes.