Is it worth eating ‘anti-inflammatory’ foods post training and racing?

There’s an array of foods with anti-inflammatory properties. However, with regards to a ‘set protocol’, there isn’t enough information to give clear guidelines as to amounts of foods and the best times to consume them. Having said that, it makes good sense to include lots of anti-inflammatory foods in your diet. This will saturate the body and bloodstream with antioxidant chemicals to ‘mop up’ all the reactive molecules produced during exercise, which inflame the muscles, slow recovery and can depress the immune system.

A bowl of fresh berries, for example, or berry juices such as dark grape and pomegranate, have excellent anti-inflammatory properties, so are ideal for post-run/swim breakfasts, smoothies or rehydration drinks.

Three smoothie recipes from British Cycling’s Nigel Mitchell

Five foods perfect for making a post-training smoothie

Fish oil has been the most widely studied food in relation to its anti-inflammatory effects. The best advice currently is to eat oily fish two to three times a week. Red onions are rich in quercetin – a powerful antioxidant also found in tea and apples – so it’s a worthy addition to salads and stir-fries.

When looking to make dietary changes to reduce inflammation, it’s necessary also to consider foods that may contribute to inflammation. Arachidonic acid, for example, is an inflammatory fatty acid found in meat, dairy products and fried foods. Other foods/substances that may need to be reduced or avoided include highly refined foods, caffeine and the Solanaceae family of vegetables – tomatoes, potatoes, aubergines and peppers

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Lucy-Ann Prideaux Qualified nutritionist and yoga instructor

About

Lucy-Ann began her working career in 1990 as an exercise instructor and personal trainer. Following a MSc in human nutrition, and gaining her registered nutritionist status, she remained in the world of nutrition for almost 20 years. Alongside her working career, she competed as a swimmer, runner and triathlete. In her 30s, she began her lifelong love of yoga. She also studied Ayurveda medicine, training as an Ayurvedic diet and lifestyle practitioner. This deepened her knowledge of food, in particular the use of spices and herbs, anti-ageing nutrition, and women’s health and nutrition for a healthy digestive function. After moving to Cornwall, she completed the Yoga Standards Alliance’s 200-hour training programme with a Registered Yoga School (RYS) to attain her RYS 200 Yoga Alliance teacher training certificate. She has since completed an in-depth 25hr yoga training with renowned international Yoga Instructor, Schuyler Grant. Today, Lucy-Ann teaches regular yoga classes in North Cornwall, focusing on yoga for health and everyday functional strength. When not teaching yoga, Lucy-Ann can be found hiking the SW coastal path with her dog, Samson. Lucy-Ann lives in North Cornwall with her family.