Decrease Inflammation and Enhance Immunity for the Athlete

Next Level Podcast with Host Tavis Piattoly, MS, RD, LD

Podcast Transcript

0:19  Welcome by Tavis Piattoly

• How does inflammation apply to the  athlete population?
• Can nutrition affect the recovery process?

1:32  Introduction to Sharon Collison

3:31  How Sharon's interest on the topic of inflammation began?  

• I spoke at a sports medicine symposium on the benefits of tart cherry juice as an anti-inflammatory agent.
• Then I was asked to write articles on tart cherry juice, curcumin and probiotics and their effects on the inflammatory process.
• I developed more and more of an interest while doing the research for the articles.
• I read more and more studies that show the benefits of diet on inflammation.

4:14  An overview of inflammation?

• Inflammation is the body’s response to infection or injury.
• Acute inflammation is the body’s short term response to infection or injury.
• Symptoms: redness, swelling and pain
• Chronic inflammation is a whole body prolonged inflammatory response.
• Affects certain disease states: hypertension, diabetes, RA, CVD, Alzheimer's disease and aging.

5:46  Where does inflammation occur?

• When an acute injury occurs to a particular area of the body, the body’s response is to increase inflammation to allow the injury to heal.  
• So some inflammation is good, but inflammation for too long is not good. 

6:05  Is inflammation common in athletes?

• Inflammation in athletes is very common.
• High intensity or moderate intensity exercise that are for a long duration are more likely to result in an inflammatory response.
• Symptoms: Muscle damage, fatigue, soreness, swelling
• Will impact the athlete’s ability to train.
• Intense exercise results in oxidative stress (an imbalance between free radicals and the body’s antioxidant defense system, to take care of the free radicals).
• Small increase in chronic inflammation can decrease the ability of an athlete to build muscle.  Not what an athlete wants!

7:30  What are the primary causes of inflammation?  How does exercise training affect the inflammatory process?  

• Intense strength training programs where eccentric exercises are emphasized (contracting muscles are forcibly lengthened), there is a likely result of delayed onset muscle soreness (DOMS).  
• DOMS is a combination of muscle pain and stiffness occurring several hours after any unaccustomed exercise, particularly when the eccentric exercise is involved.
• The mechanical stress caused by eccentric exercise results in an inflammatory response and production of oxidative stress. The inflammation and oxidative stress eventually overcomes the antioxidant capacity of the body.
• Results in muscle injury and DOMS.
• DOMS limits the ability for an athlete to train for several days or longer.

9:20  What are common markers of inflammation you look for when assessing an athlete?

• You can measure blood levels of inflammatory mediators
• CRP, interleukin-6, creatine kinase
• When I meet with clients, I ask questions: 
• Perceived energy levels during exercise?
• How well do they feel they recover?
• Athletes who are sick or injured frequently can benefit from dietary changes that will reduce inflammation and enhance immunity 

10:30  What types of foods may reduce inflammation?

• Anti-inflammatory diet
• Tart cherry juice
• Decreases inflammatory markers in athletes with muscle damage, such as from eccentric exercises.
• Athletes have less pain and a sooner return of muscle strength
• Foods that increase inflammation and delay recovery:
• High fat diets: high in Omega-6 fats and low in Omega-3 fatty acids will compromise an athlete’s recovery.
• Omega-6 fatty acids increase inflammation in the body
• Soybean oil and processed foods
• NO fried chicken and french fries!
• Omega-3 fatty acids decrease inflammation in the body
• Salmon, tuna, walnuts, flax and chia seeds
• Adequate sleep and rest days for athletes are critical
• Important and effective ways for athletes to recover faster from training.
• Increases the ability to achieve their exercise performance goals.

14:20  Case Study: Nutritional recommendations for an athlete recovering from shoulder surgery

• Surgery creates a hypermetabolic state where calorie and protein needs are increased 
• Post surgery: high calorie and protein needs to support recovery
• Inadequate intake of calorie and protein needs can delay healing
• Emphasize high quality protein sources, whole grains, fruits and vegetables, healthy fats
• High quality proteins are high in essential amino acids, especially branched chain amino acids
• Chicken, fish, cottage cheese, eggs and beef
• Smaller portions

• Nutrients that promote tissue repair, bone health and immunity function
  • Vitamin A, C and D
  • Calcium, zinc and iron

• Dietary recommendations for other types of injuries are similar during the rehab phase
• Protein, fat and carbohydrate are athlete specific based on type of sport, intensity of exercise and size of athlete.

16:47  Are there any science based dietary supplements to decrease inflammation?

• I always tell my athletes: food first, supplement second
• Supplements will not help an athlete if their diet is inadequate.
• Fish oil
• Currently there are no clear recommendations for fish oil; the data is conflicting. 
• Increase foods high in Omega-3 fatty acids 
• Turmeric, ginger, curcumin, cinnamon
• I encourage increasing spices in the diet to decrease inflammation.
• Studies support it.
• Bromelain
• Mixture of enzymes that digest protein
• Pineapples: has been used to treat indigestion and reduce inflammation
• Shown potential as a supplement to modulate the eccentric exercise damage
• Studies are mixed, but there is enough in the literature to support further research into the effects of bromelain supplementation on recovery and exercise performance in endurance athletes.

19:36  What else will help with inflammation?

• Probiotics
• Regular consumption of probiotics can change the population of the gut microflora which will influence immune function
• Greek yogurt, kefir, kimchi, sauerkraut, miso, tempeh, kombucha

20:33  Creatine after an injury?

• Some studies show creatine supports maintenance of muscle protein synthesis during injury.
• I encourage injured athletes to first increase their dietary intake
• Beef, fish and chicken
• Be careful!  Not a banned substance but dietary supplements are not regulated by the FDA.

21:38  Sharon talks about her new book: Nutrition Strategies to Decrease Inflammation and Enhance Immunity for the Athlete

• General sports nutrition books lack information on this topic
• Research is new: new studies come out everyday 
• I hope it’s a resource for athletic trainers, physical therapists and dietitians who work with athletic populations

22:37  What are some topics that are discussed in your book?

• The basics of how the immune system works
• I discuss what inflammation is and how it increases with exercise
• Studies that evaluate different foods and supplements on the inflammatory and recovery process
• Practical information with dietary recommendations
• I provide sample diets for athletes with different caloric needs.

23:20  Where you can purchase Sharon’s ebook

• www.decreaseinflammation.com