Nutrition as a key player in injury recovery.

Scholastic, professional, and recreational athletes may be surprised to learn that nutrition can play a major role in enhancing both performance and the healing of sports injuries.

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While ice packs, bandages, rest, and physical therapy are significant in both the short and long-term treatment of injuries such as sprains, strains, cuts and bruises, swelling, and broken bones, our researchers are discovering that what an athlete consumes after injury and during the treatment phase can either promote recovery or sometimes delay healing.

The nutrition can not only affect injury rehabilitation positively or negatively, but also aid or hinder the recovery of general and / or chronic muscle or joint soreness following intense exercise workouts, practices, and games. Interestingly, the anti-inflammatory foods and beverages discussed in this article contribute to the healing of sports injuries are also excellent for post workout / post practice / post game muscle and joint recovery.

FOODS AND BEVERAGES THAT SUBDUE INFLAMMATION

According to Jean Carper, author and nutrition columnist for USA Weekend magazine, both non-athletes and athletes need to be aware of the dangers of inflammation in the body "characterized by pain, redness and swelling" (persistent pain and swelling is called "chronic" inflammation) and if not properly addressed, will cause prolonged inflammation that will contribute to diseases such as asthma, diabetes, heart attacks, strokes, Alzheimer's, arthritis, depression, and cancer.

Carper lists the following foods and beverages that have anti-inflammatory qualities and may even accelerate recovery from sports-related or non-athletic injuries:

Grapes, blueberries, strawberries, oranges, kiwis, olive oil, celery, ginger, garlic, curry powder, eggplant, nuts, tuna, salmon, mackerel, black and green tea, and red wine and beer (only when consumed in moderation with food and no more than two alcoholic drinks per day).

Excessive alcohol can have a reverse healing effect by either triggering inflammation and / or impeding healing. Certain foods and beverages also spur inflammation and will be listed next.

Foods rich in vitamin C (citrus fruits, strawberries, kiwis, peppers) and vitamin E (nuts, olive oil) have anti-inflammatory effects. Omega-3 rich fish oil and fatty salt-water fish (salmon, tuna, mackerel) also fight inflammation, besides the wide-spread publicity in recent years of such fish benefiting both heart and brain health.

Scientists have also found how seafood combats inflammation in cases of arthritis, asthma, psoriasis, ulcerative colitis, depression and Crohn's Disease. Fish high in omega-3 fatty acids are particularly beneficial to rheumatoid arthritis sufferers.

"Several clinical trials found that eating 3 grams of fish fats a day relieved the joint pain, swelling, and morning stiffness of rheumatoid arthritis and reduced the need for drugs. Fish oil seems to cut the inflammation that causes rheumatoid arthritis symptoms," according to Prevention magazine (June 2005).

Another food that has been shown to reduce inflammation is the herb turmeric (an ingredient in the condiment mustard), according to the Web site letstalkhealth.com, which mentions that "turmeric contains curcumin which is an even better anti-inflammatory than cortisone, one of the most powerful of the steroids."

Jean Carper also states that curcumin is found in curry powder, another anti-inflammatory source. Athletes and non-athletes alike who experience chronic shoulder, back and knee pain, for example, may take note of curcumin's powerful role in easing inflammation.

Another wonderful anti-inflammatory food is eggplant which "contains the important mineral potassium, as well as phytochemicals that have antihistaminic, anti-inflammatory and antioxidant qualities," according to the Web site www.NJ.com.

It was previously mentioned how black and green tea, red wine, and beer were anti-inflammatory beverages. To reduce inflammation, our athletes and non-athletes must focus on the #1 beverage: drink ample amounts of plain water in practices and games, both in solid form (when ice packs are applied immediately following an injury to prevent inflammation such as swelling) and in liquid form to hasten recovery during injury rehabilitation as well as help heal chronic joint and back pain.

According to Ferydoon Batmanghelidj, author of Your Body's Many Cries For Water (Global Health: 1995): "Ulcers, asthma, high blood pressure (hypertension), high cholesterol, back and joint pain (arthritis), chronic fatigue syndrome, breast cancer, overweight problems, stress and depression are just some of the conditions that respond well to an adequate water intake."

While water might be king beverage on and off the athletic field, athletes and non-athletes should take advantage of the possible anti-inflammatory capacity of another bodybuilding beverage: Milk. This has been well documented: How the calcium and vitamin D in milk builds strong bones (calcium and vitamin D. Rich foods and beverages are also advisable not only in maintaining and building bone density, but for preventing broken bones and helping broken bones heal faster).

Athletes and non-athletes should also monitor their protein intake and note that high-protein diets "boost inflammation," Jean Carper says that a study shows that "in people on a high-protein diet for a year, blood vessel inflammation jumped 62 % and coronary artery disease worsened."

The way meat or poultry is cooked also can induce inflammation. "Grilling, broiling and frying meat and poultry create damaged proteins called AGEs (advanced glycosylation end products) that trigger inflammation." She says that to "reduce AGEs, you can poach or boil chicken and eat more fish. Broiled fish has about one-fourth the AGEs of broiled steak or chicken."

OVERWEIGHT ATHLETES ARE PRONE TO HIGHER INFLAMMATION

Another area in which nutrition affects inflammation is overeating or consuming excess calories contributing to either obesity or simply becoming overweight with more body fat than lean muscle.

Jean Carper says, "Overweight people usually have high inflammation. As pounds disappear, inflammation subsides." Citing a U. of Vermont study: "In obese women who lost an average of 39 pounds, inflammation levels dropped 32 %."

So, if you're an overweight athlete who gets injured such as a football linebacker or heavyweight wrestler, who is generally big-boned and muscular yet carries extra body fat, the inflammation may linger and the injuries may take longer to heal than in the case of a leaner athlete who is more physically fit and not overweight.

SUMMARY

In general, what an athlete consumes in the hours, days and weeks following an injury may indeed determine how fast he or she returns to action. Some foods and beverages can prevent or reduce inflammation, thus speeding the healing process.

Then there are those foods and beverages that fuel the fire, causing chronic pain and setting the athlete back in his rehabilitation period. These same foods and beverages can either aid or deter recovery from minor or chronic muscle and joint soreness following intense exercise, sports practices and games.

To help the athlete on a quicker road to recovery, some sample anti-inflammatory meals may be just what the doctor ordered:

(Substitute yogurt for milk if you are lactose intolerant, as yogurt is more easily digestible. Also disregard nuts if you are allergic).

Breakfasts:

Strawberry or blueberry smoothie (milk, berries, crushed ice in a blender), whole wheat toast with natural peanut butter and natural jelly. Check labels--no sugar or preservatives.

Yogurt or scrambled eggs or an omelet with berries, grapes or sliced kiwis or oranges, and green or black tea, served with pancakes or whole wheat toast.

Mozzarella sticks with natural peanut butter on rye toast, grapes or berries, or sliced oranges or kiwis, served with green or black tea.

Lunches:

Tuna sandwich on whole wheat or rye bread or a tuna melt sandwich (cheddar cheese). Substitute peanut butter and jelly sandwich on whole wheat if you dislike tuna. Serve with celery and carrot sticks or in a salad of dark greens, chopped celery and chopped pepper with an olive oil and lemon juice dressing.

Pizza, salad with chopped celery. Have red grapes and some almonds, peanuts or cashews for dessert.

Celery sticks topped with peanut butter or dipped in plain yogurt, accompanied by olives and served with a fish or meat sandwich.

Dinners:

Chicken, beef, pork, lamb or fish (cooked at low heat to minimize inflammation risk), served with either yams, brown rice or whole wheat pasta and vegetable or salad. Use dark green lettuce or other greens with a lemon / olive oil dressing mixed with minced garlic. Teens should have grape juice or milk with dinner. Adult athletes can choose grape juice, red wine or beer. Dessert: Scoop of ice cream topped with chopped nuts and berries. Green or black tea (optional).

Whole wheat pasta with meatballs and salad or vegetable. Same beverages as above and same dessert.

Brown rice and beans with baked eggplant in a crushed garlic and tomato sauce or a vegetable omelet with whole wheat or rye bread topped with olive oil. Same beverages and dessert.

Snacks:

Cheese sticks with raisins or red grapes and nuts.

Yogurt and celery sticks and a handful of nuts or red grapes.

Natural peanut butter and jelly sandwich (whole grain or whole wheat bread).

Note: Drink water between meals since water is also anti-inflammatory and can be substituted for other beverages with meals. Stay hydrated. Urine color is a good gauge of whether you are consuming enough water. It should be clear, not yellow.

By Jim Carpentier, C.S.C.S., Strength and Conditioning Coach Hackettstown (N.J.) High School

Jim Carpentier is a Certified Strength and Conditioning Specialist, a high school strength and conditioning coach in New Jersey, and a freelance health and fitness writer.