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Anti-inflammatory foods

Inflammation is an important part of training and should be encouraged. However, away from training there is a growing evidence to suggest benefits from including these foods through food sources. The use of natural anti-inflammatory foods away from training is a useful strategy for minimizing potential inflammation from stress, training, genetics, and various lifestyle factors that could impact on health and performance.

Increasing the intake of healthy fats, fiber and fresh fruits and vegetables, in particular berries and whole grains, is 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. Sources of healthy fats include flaxseeds, avocados, nuts, salmon, mackerel, sardines, anchovies, and soy based products.

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.

Anti-inflammatory foods summary

Eat every day away from training

Eat daily at any time

Limit these in your diet

Olive oil

Spinach

Garlic

Grapefruit

Green beans

Cauliflower

Lemons

Broccoli

Peppers

Courgettes

Eggs

Onion

Asparagus

Tumeric

Cinnamon

Green tea

Figs

Dates

Pears

Sweet potato

Almonds

Flax seed

Rhubarb

Oats

Chicken

Turkey

Yogurt

Cottage cheese

Venison

Salmon, tuna, mackeral

Pastries

Sugar

Sweets

Daily milk chocolate

Ice cream

Cheese

White pasta or rice

Sweeteners

Alcohol

Rice Crispies

Coco pops

Examples: