Intense workouts and all out game day plays tear your
muscles and lead to inflammation in the body. Most athletes experience achy muscles
several days after exercise which is a sign of micro tears in the muscle
tissue. These tears activate the immune system resulting in swelling and inflammation.
This type of inflammation is good to an extent since it helps your body repair
and build larger muscles.
Chronic inflammation that persists over a longer period of
time from over training, eating a poor diet, having a weakened immune system, or
a number of other causes is a bad type of inflammation. This type breaks down
muscle tissue, further weakens the immune system, and increases the likelihood of
illness and susceptibility to disease. A high inflammatory state in the body,
whether short term or long term, can decrease aerobic capacity and affect
athletic performance.
Nutrition plays a critical role in decreasing inflammation
and decreasing recovery time to help improve athletic performance. The first
step is to get rid of foods that trigger inflammation and are low in nutrient
value. Foods high in saturated fat and trans fats are top offenders and include
fried foods, ice cream, sausage, bacon, red meat, chips, butter, whole milk,
pizza, baked goods, and full fat cheese.
Unsaturated fats are healthier for the body but could also
lead to inflammation as well. We must obtain omega-3 and omega-6 fatty acids
from our diet and keep each in balance to prevent inflammation. A typical
American diet has a ratio of 20:1 omega-6 to omega-3 fatty acids, triggering chronic
inflammation in the body. To correct this differential, athletes should be
eating less corn and soybean oils often found in packaged foods. They should
increase their intake of fish, ground flaxseeds, chia seeds, and walnuts to
create more of a balance.
Highly processed foods and sugar are also inflammatory
foods. Examples include white bread, sweetened cereal, fruit snacks, cookies,
high fructose corn syrup, white rice, frozen meals, soda, and candy. These
foods should be replaced with quality nutrient carriers such as beans, brown
rice, quinoa, sweet potatoes, whole grain bread, and oatmeal.
Other added ingredients to avoid include artificial
coloring, artificial flavors, monosodium glutamate (MSG), and hydrogenated
oils.
Other foods you should eat regularly include avocado, broccoli,
chili peppers, garlic, ginger, olive oil, green tea, onions, spinach, tomatoes,
turmeric, fish, and berries.
