Inflammation is an important part of training and should be encouraged. However, away from training there may be a benefit from including anti-inflammatory foods into your diet. This strategy may be useful for minimizing potential inflammation from stress, training, genetics, and various lifestyle factors which could impact on health and performance.
Increasing your fiber intake with fresh fruits and vegetables, in particular berries and whole grains, is also a good way to increase the amount of anti-inflammatory foods in your diet. Look for lots of colour from berries, orange and yellow fruits and vegetables, and dark leafy greens.
One additional tip would be to include anti-inflammatory spices such as ginger and turmeric into your diet. Green tea and dark chocolate are also good choices. The table below provides guidelines on what foods you need to include in your diet and when to optimize the foods anti-inflammatory properties.
Table 1. Anti-inflammatory foods summary
Salmon, tuna, mackeral
Daily milk chocolate
White pasta or rice
|Every day away from training||Daily, at any time||Once a week|
|Parma ham and mushroom omelette
Poached eggs with asparagus and olive oil
Hot water with lemon and honey
Peanut butter on celery
Steamed vegetables with olive oil
Cauliflower mashed potato
George Foreman grilled asparagus wrapped in Parma ham drizzled with oil
|Muesli with yoghurt and fruit
Stewed Rhubarb and custard
Chilli with baked sweet potato
Baked sweet potato with low fat cottage cheese and walnuts
Poached chicken with home-made curry sauce
Grilled venison with roasted vegetables
Total yoghurt with honey and dates
|Beers, spirits, wines