Balancing exercise-induced inflammation:

Exercise-induced inflammation is the body's response to injury due to intense physical activity:

• The immune system response causes redness, swelling, pain.
• Acute inflammation is a normal response to high-intensity exercise, but prolonged (chronic) inflammation is a sustained response that affects the entire body.

Prolonged inflammation:

• Causes fatigue, muscle damage and soreness.
• Limits muscle growth and training progression and increases muscle loss.
• Modulating prolonged inflammation may enhance recovery & reduce soreness.

Role of nutrition in reducing inflammation:

Consume fluids during exercise:

• Consume fluids and electrolytes to prevent dehydration and maintain saliva, which contains anti-microbial properties.

Try tart cherry juice:

• Show to maintain muscle strength and reduce muscle pain by reducing inflammation and oxidative stress.
• High in anthocyanins, antioxidant found in purple and red produce.

Meet protein requirements:

• Supports immune cell synthesis & reduces exercise-induce muscle damage.
• Consume 20-30 grams of high quality protein post-exercise (depending on body weight).

Optimize vitamin D:

• Made by the body in response to sunlight, and regulates inflammatory response.
• Many athletes are deficient due to low sun exposure during peak hours (10am-12pm), and the difficulty of getting enough through food.
• High vitamins D foods: fatty fish, egg yolks, fortified dairy products. Typical needs: 2000-5000 IU vitamin D per day. depending on diet and outdoor activity.

Increase omega 3 fatty acids:

• Essential fats support brain health & reduce inflammation.
• Mickleborough et al showed Creatine Kinase (a marker of muscle damage) decrease with omega 3 marine oil compared to a placebo.
• High omega 3 foods: salmon, tune, mackerel, herring, walnuts, flaxseed, chia seeds. Aim for 1-3 grams per day.

Experiment with nitric oxide & nitrates:

• Nitrates convert to nitric oxide (NO) in the body.
• Nitric oxide: Increases blood flow, which may reduce inflammation & enhance recovery.
• High nitrate foods: celery, leafy greens, beets.

Selected high-antioxidant foods:

• Consuming fruits/veggies vs. excess antioxidant supplements (which have been show to inhibit muscle recovery and impair training adaptations) will dampen the oxidative stress caused by exhaustive exercise.
• Foods high in vitamins C, E and A: dark leafy greens, nuts/seeds, avocado, broccoli, peppers, berries, citrus, tomatoes, carrots, sweet potatoes/squash.

Season with herbs & spices:

• Contain various antioxidants, minerals, vitamins.
• Best choice: ginger, turmeric (curry), garlic, cinnamon, rosemary.

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