August/September 2021 - 31

Nutrition
is recommended for managing
inflammation and overall metabolic
health (McGlory et al., 2019).
3. Increase consumption of
antioxidant-rich foods
Prioritizing the addition of
antioxidant-rich foods to one's
diet will also aid in balancing the
inflammatory seesaw. Exerciseinduced
muscle damage increases
the release of reactive oxygen
species (ROS), which can lead to
further inflammation, damage,
and injury (Slattery et al., 2015).
Antioxidants can help fight against
the increased levels of ROS and
therefore help to manage the
inflammatory process. Consider
increasing the consumption of
antioxidant-rich foods such as tart
cherry juice, berries (blueberries,
blackberries, strawberries, etc.), bell
peppers, beets, kiwi, kale, brussels
sprouts. This may be as simple as
boosting awareness of and intent
toward regularly eating a wide
variety of fruits and vegetables.
TAKEAWAYS
Many athletes are consuming diets
that are higher in O6FA and deficient
in O3FA. This imbalance may impact
their inflammatory processes and
therefore, their ability to recover,
adapt, and perform.
Increasing consumption of seafood
and decreasing consumption of fried/
fast foods is one way to improve the
O6FA:O3FA.
Supplementation may be beneficial
and necessary for certain individuals
who struggle to consume adequate
O3FA, have a history of concussions,
or are undergoing surgery. Consider
the total amount of EPA and DHA,
not just the total amount of fish oil.
Including antioxidant-rich foods in
one's diet will also assist in balancing
the inflammatory seesaw.
Don't forget the big picture -
an overall adequate diet, sleep,
management of training loads and
rest are key components in addressing
inflammation and recovery.
So, is inflammation always bad?
No! Inflammation is a necessary
component of the healing and
recovery process. Managing these
pathways is important for athletic
development and growth. Addressing
nutritional considerations that will
help promote resolution is one way
to reap the benefits of inflammation
without experiencing chronic,
damaging inflammation. O3FA and
O6FA are two nutritional factors that
play an important role in inflammation
and should be considered if looking to
better manage these processes. n
Written by a Collegiate and
Professional Sports Dietitians
Association Registered Dietitian
(RD). To learn more about sports
nutrition and CPSDA, go to www.
sportsrd.org
training-conditioning.com | 31
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August/September 2021

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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
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