I’m sure you have heard of inflammation but do you really know what it is? And more importantly, what it does in the body? Hint - it’s not all bad as the media often makes it out to be.

Inflammation is a normal and necessary response to training. It initiates the repair process that allows the body to adapt and become stronger. The real issue is not inflammation itself but how well it is regulated and resolved. Read that again because it is SUPER important to commit that to memory!

In training environments, your body is constantly exposed to stressors such as high volume and intensity loads, frequent competition, travel and disrupted sleep.

This creates a state of chronic low-grade inflammation if you do not manage it properly. And when this inflammation becomes excessive or prolonged, it can lead to slower recovery, impaired tissue repair, increased risk of injury, reduced gut and immune function and poor sleep metrics.

Of course, the benefits of managing inflammation are much better because recovery becomes faster and more efficient, tissues adapt more effectively and performance becomes more consistent.

It may be fairly obvious that I am going to introduce how nutrition plays a central role in the management of inflammation so let me highlight a few of the things you can do today to set your body up in a lower inflammation state. 

#1 - Stabilize blood sugar. That’s right, implement Metabolic Efficiency Training. It’s much easier than you think and does not require following any special “diet”.

#2 - Increase you daily intake of omega-3 fats. Fatty fish is your best option here but you can certainly add a supplement under the guidance of a qualified Sports Dietitian. Aim for 2-3 servings of fatty fish per week whenever possible.

#3 - Eat more fiber. This will improve your gut health, which in turn, improves the body's ability to manage inflammation. Opt for more fruits, veggies, nuts, seeds, legumes and whole grains.

#4 - Mind the simple sugars. While these do have a place in an athlete’s daily nutrition plan, they can wreak havoc on blood sugar so if you will be consuming simple sugars, be sure to consume them immediately before, during or after training so your body can use them more efficiently.

One last thing - avoid over-suppressing inflammation. High-dose antioxidant supplementation immediately after training can blunt the signaling required for adaptation. 

Remember, the goal is not to eliminate inflammation, but rather, to control and resolve it efficiently so your body can adapt and perform.