05/05/2023
We have a lot of athletes that ask how they can reduce inflammation with nutrition, so let’s talk about it!
Short-term inflammation after intense exercise is a normal response by the body. The immune system response can cause redness, swelling, and pain.
On the other hand, prolonged inflammation can cause fatigue, muscle damage, and soreness. It can also limit muscle growth and training progress and increase muscle loss.
Using nutrition to help reduce prolonged inflammation can help speed up recovery and reduce soreness.
Here’s some tips:
- Consume fluids and electrolytes to prevent dehydration
- Eat 20-30g of protein at each meal (protein supports immune cell synthesis and can reduce exercise-induced muscle soreness)
- Eat more foods that are high in omega-3 fatty acids (salmon, tuna, mackerel, herring, walnuts, flaxseed, and chia seeds)
- Tart cherry juice has been shown to help maintain muscle strength and reduce muscle pain by reducing inflammation and oxidative stress
- Eat more fruits and veggies, which are high in anti-oxidants and can lessen the oxidative stress that is caused by exercise. Specifically, try to eat more dark leafy greens, nuts/seeds, avocado, broccoli, peppers, berries, citrus, tomatoes, carrots, and sweet potatoes/squash
- Get more sunlight and eat more foods that are high in vitamin D - fatty fish, egg yolks, and fortified dairy products
- Nitric oxide can increase blood flow, which may reduce inflammation and enhance recovery. Try eating more celery, leafy greens, and beets
- Season your food with herbs and spices! Things like ginger, turmeric (curry), garlic, cinnamon, and rosemary contain various antioxidants, minerals, and vitamins
Hope this can be helpful!
