Anti-inflammatory nutrients interestingly, not only contribute to the healing of sports injuries, but the same sources of foods are also perfect for post workout muscle tissue, muscle glycogen and joint recovery. Faster recoveries and overall fitness improvements can be accomplished by managing post-exercise inflammation, and optimal recovery nutrition. The highest rates anti-inflammatory nutrients, if included in daily meal plans, include Glutamine, Essential Fatty Acids (Omega 3s,) antioxidants, various herbs and spices and supplemental protein in the form of whey.

Glutamine 

Glutamine is the most vital nutrient for muscle activity. It is what allows the glycogen, which is the fuel source, to metabolize. Muscle is made up of amino acids (the building blocks of protein,) and Glutamine is the most abundant. Other than fuel metabolism, it also plays an essential role in muscle tissue repair and recovery post work outs.   
Animal protein is the best source of dietary Glutamine. For vegetarian athletes, whey (a milk protein) is an easy and convenient supplemental form of  readily usable (bioavailable) glutamine.  But for the vegan diet, the only way to get glutamine is in a supplemental form (pills), which although as not as bioavailable as food itself, it is still beneficial for reducing chronic inflammation.

Omega-3 Fats 

Omega-3 fatty acids are an essential nutrient to the human physiology. This means that the body cannot make it, so they have to be consumed via the diet.   Amongst their important function, such as hormone balance, skin cell production to name a couple, Omega-3s also produce anti-inflammatory compounds called prostaglandins.  A diet high in Omega-3s would include lots of fish, in particular, fatty fish such as salmon, mackerel and tuna,  ground up flax seeds or flax oil, walnuts, pine nuts and soybean oil.

Antioxidants

Inflammation is triggered mainly by the oxidative stress placed on muscle tissue during working out. Oxidative damage causes unstable free radicals in cells, which can be made stable and reduce damage to tissue by nonessential nutrients called antioxidants. The term nonessential here means, the body can produce them. However, for athletes that are continuously pounding their muscles can build up oxidative stress above any normal human, so supplementing what the body can already make with dietary sources is not a bad idea.  Many vitamins and minerals behave as antioxidants, such as Vitamin E, Vitamin C, Vitamin A, and selenium. Aiming for a wide range of color in daily food intake can provide these powerful nutrients. Color in food represents nutrients.

Another super nutrient found in foods such as onions, green tea, grapes, blueberries, strawberries, oranges, and kiwis, is Quercetin. Quercetin is what we call a flavonoid, (plant-based pigment essential to health) which prevents fatty acid destruction in cell membranes. Red wine also contains Quercetin, however, be cautioned to get your body composition goals in line with anti-inflammatory processes before justifying too many calories from alcohol.  
 
Milk Protein 

Glutathione, is a natural antioxidant found in muscle tissue.  Cysteine, an amino acid (protein building block) is an essential component of glutathione synthesis. In other words, without Cysteine, Glutathione will not be produced.  Considering that inflammation increases a demand for glutathione production, eating Cysteine-rich foods, will reduce the risk of chronic inflammation. Whey, a milk protein, is a rich source of Cysteine. Whey protein contains the most readily-usable Cysteine compared to other protein. Casein (also a milk protein) for example, and soy (a plant based protein) also contain Cysteine but their bioavailability is lower.  

Glutathione also plays a role in immunity by their role in cytokine production. Cytokines are proteins that mediate and regulate the immune response to inflammation. Free radical damage and chronic inflammation further demand glutathione production, which in turn competes with the liver for cysteine production. Less available cysteine  increases the risk of muscle tissue damage. By providing an abundant supply of cysteine, whey protein reduces competition for cysteine between the immune system and the liver, leaving more cysteine available for muscle conservation.

The bad news is Glutathione decreases by about 10-15% per decade, and moreover environmental factors such as pollution, processed foods, stress, smoking, drinking and basically anything “bad for your body” eats up your glutathione, just like the oxidative stress of exercise.

Other Superfood ideas to prevent chronic Inflammation

Some herbs and spices have been found to fight inflammation, particularly those that make a good curry dish, such as curcumin, turmeric, curry powder and ginger. Research has rated some of these more powerful than the body’s natural steroid Cortisone, whose main function is to reduce inflammation. So before going to get those painful shots, cook up some curried eggplant (has powerful flavonoid, anthocyathin). Eggplant is also rich in potassium, great for electrolyte balance for athletes.

OTHER FACTORS THAT AFFECT INLAMMATION

Keep in mind that optimal nutrition can help but sub optimal can hinder. Also remember that the best post work out recovery foods also offer the best anti-inflammatory compounds, so keep it to an appropriate carbohydrate to protein ratio using the foods mentioned above (3:1 carbs to protein ratio has become gospel in recovery macronutrient breakdown).  While some isolated protein sources have been proven to offer a recovery from acute inflammation, too much protein can exaggerate inflammation.

Excess calories and overconsumption may also have a negative effect on inflammation, besides contributing to excess body fat.

In summary, what an athlete consumes in the hours, days and weeks following an injury or even a basic recovery meal post work out,  may indeed determine how fast (or slow) he or she returns to action. To reduce inflammation, focus on time tested anti-inflammatory treatments such as ice baths and stretching, and more importantly optimize recovery nutrition and hydration, and daily “rainbow of color” in your food selection.

CITATIONS:

1.  Inflammation, diet and health. Matt Fitzgerald. Powering Muscles.com. Accessed 11/29/2011.

2.  American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. Journal of the American Dietetic Association, 100, 1543–56.

3.   Burke, L., & Deakin, V. 2000. Clinical Sports Nutrition. Australia: McGraw-Hill.