FIGHTING INFLAMMATION
Inflammation is a natural response of the body to stress, including high-intensity exercise. This process is vital as it helps to repair and rebuild damaged tissues, leading to muscle growth and adaptation to training. However, excessive or prolonged inflammation can lead to muscle damage, soreness, limited muscle growth, sickness, and injury.
Fortunately, athletes can manage inflammation by incorporating proper nutrition in their training plans. This will help to decrease inflammation, rebuild injured tissues, increase immunity, and support strength preservation.
5 nutrition rules to follow to fight against inflammation:
1 —
Increase protein
Protein is essential for repairing and rebuilding damaged muscle tissues. Athletes should consume lean protein every three hours throughout the day, especially post-exercise, to reduce muscle damage. If injured, aim to eat 20-30 grams of protein after rehabilitation sessions and before bed to aid recovery.
2 —
Incorporate Healthy Fats
Omega-3 fatty acids found in foods such as salmon, tuna, mackerel, walnuts, flaxseed, and chia seeds can reduce inflammation. Studies also show that these fats positively impact muscle recovery and curb delayed onset muscle soreness. It also supports brain health!
3 —
Include Antioxidants
Antioxidants found in fruits and vegetables can speed up the healing process and help protect cell membranes from damage caused by free radicals. These nutrients aid in the growth and repair of injured tissue and can help to enhance both short and long-term recovery from intense exercise. Some of the highest sources of antioxidants include:
Dark leafy greens
Blueberries
Tart cherries
Artichokes
Elderberries
Cranberries
Blackberries
Pineapple
4 —
Experiment with Herbs and Spices
Certain herbs and spices like turmeric, garlic, rosemary, ginger, and cinnamon contain antioxidants that can support rehabilitation. Athletes can try new recipes that incorporate these ingredients to help reduce inflammation.
Turmeric Tip: unfortunately, curcumin (the key antioxidant in turmeric) is poorly absorbed in the bloodstream, making it hard for the body to get the antioxidant benefits. However, adding black pepper can help! Research supports that combining black pepper with curcumin in turmeric enhances curcumin absorption by up to 2,000%. Here are some of my favorite recipes using turmeric.
5 —
Consume Probiotic Foods
Probiotics contain "good" bacteria that help maintain a healthy gut and immune system. Evidence shows that these foods can improve overall immunity, which can be worn down with prolonged inflammation. Probiotic foods include:
Yogurt
Kombucha
Sauerkraut
Miso soup
Kimchi
In conclusion, athletes can manage inflammation by following these nutrition rules. By incorporating lean protein, healthy fats, antioxidants, herbs and spices, and probiotic foods into their diet, they can decrease inflammation, rebuild injured tissues, increase immunity, and support strength preservation.
