Inflammation
Acute, or short-term, inflammation is the body’s natural response to stressors. Acute inflammation can promote wound healing and even muscle growth. A consistent healthy diet that has a lot of color and variety can mostly provide the nutrients needed for athletic recovery and minimize extended periods of inflammation. The timing of nutrition is also an important aspect for healing and muscle growth, especially for the training athlete.
Timing and Inflammation
Athletes who do not fuel properly shortly after a workout can cause an increase in cortisol levels in their body. This cortisol causes unwanted inflammation which can inhibit the recovery process, increase the chance for injury, and diminish future performance. Overtraining and now allowing enough time for the body to recover between workouts can lead to state of chronic, or persistent inflammation in the body. Chronic inflammation can cause issues with sleeping, such as insomnia, reduced ability for the body to utilize nutrients in the body and reduced athletic performance due to fatigue and weakness. Timing nutrition in and around training, as well as giving enough time for your body to recover, such as enough sleep and having enough downtime. Getting 8-10 hours of sleep is vital for optimal performance and controlling inflammation.
Ways to Reduce Inflammation
For proper recovery, make sure to eat a post-workout snack about 30 minutes after exercising. This snack should contain carbohydrates, fat, and protein, such as chocolate milk, peanut butter and banana, or cheese and crackers. Staying hydrated and fueling on sources of glucose during a long training session can also improve performance and help your body to recover.
Athletes are commonly known to be deficient in specific nutrients, some that are related to inflammation include vitamin D and magnesium. Vitamin D, the “sunshine vitamin”, can be gained from a short sunbathing session, around 15 minutes without sunscreen, during Spring and Summer months. Vitamin D is also gained from fortified beverages such as milk and orange juice, fish, and other food sources. Sources of magnesium can include almonds, pumpkin seeds, and cooked spinach.
Recent studies show decaffeinated coffee and antioxidant-rich dark chocolate can reduce cortisol levels in the blood. Studies have also shown phytochemicals, or antioxidants from colorful fruits and vegetables, have been able to decrease cortisol levels in the muscles of athletes to decrease inflammation and promote a faster recovery. An diet with a combination of various anti-inflammatory foods can be key to controlling inflammation.
For more information on individualized pre-, intra-, and post- workout nutrition and nutrition for inflammation control, contact a dietitian for a 1-on-1 consult!