Level up your young athlete’s game with an anti-inflammatory diet

By: Lakshmi Lattimer, MD, gastroenterologist at Kaiser Permanente in Woodbridge, VA

Anti-inflammatory diets may be right for just about everyone, especially children and young adults involved in sports. Frequent workouts and game practices can position them for inflammation due to muscle soreness and injury. As the parent of a young athlete, it’s important to know what is inflammation is and why it's key to their health. It’s also it’s important to make nutrition a part of their regimen.

An anti-inflammatory diets can help by offering nutrition solutions that increase energy and improve performance. Here we’ll explain how inflammation works and how diet may help prevent it.

What is inflammation?

Inflammation is one of the immune system’s main tools for fighting injuries. In the case of minor injury like a muscle strain, acute inflammation is usually a short process. However, sometimes inflammation can be chronic and cause damage to the body. Chronic inflammation can also raise the risk for many health issues, including heart disease, cancer, and diabetes. Preventing chronic inflammation is important for overall wellness.

How diet can help

One way to manage and lower inflammation is through an anti-inflammatory diet. Focused on foods rich in omega-3, antioxidants, and fiber while limiting processed meats and refined sugar, this diet can aid a young athlete’s recovery times and reduce muscle soreness. The mix of healthy carbohydrates, fats, and protein can give their body the energy it needs when it’s time to perform.

Foods to enjoy

• Fiber-filled foods. Consider brown or red rice, whole grains like oats, and legumes like beans, peas, and lentils.

• Fruits and vegetables. The more colorful the plant, the more nutrients it contains. Berries, for example, contain fiber, vitamins, and antioxidants. For vegetables, try purple cabbage, broccoli, and dark leafy greens.

• Seeds, nuts, and olives. These are good sources of unsaturated fats—and they contain omega-3 fatty acids to help reduce inflammation.

• Herbs and spices. Try rosemary, ginger, or turmeric. Turmeric contains curcumin—which has anti-inflammatory properties.

• Green or hibiscus tea. Teas are rich in polyphenols—compounds with antioxidants that help guard against inflammation.

• Lean proteins. Fish, lean animal meats like chicken and eggs can provide the necessary protein for muscle development and growth.

• Water. Replacing water lost during exercise is important and will lead to faster recovery than drinks with high sugar content.

Foods to limit or avoid

• Processed foods. Fast food, hot dogs, frozen dinners, and even processed meat substitutes are generally high in sodium, added sugar, and saturated/trans fats.

• Added sugar or salt. Common sources of added sugar include baked goods, candy, soda, sports drinks, and juice. Sugar can also hide in expected places like salad dressing and sauces. Also be aware of sodium—check food labels and be mindful about adding salt when cooking at home.

• Unhealthy fats. Butter, palm oil, coconut oil, and animal fats are examples of foods that contain unhealthy saturated fat.

More tips for success

• Bake fish and meat. Grilled, smoked, or fried foods can be more inflammatory.

• Every day, switch the vegetables eaten with dinner. Variety ensures different types of fiber and antioxidants.

Remember, your child’s body is a complex ecosystem—one you care for by promoting healthy lifestyle habits. The right food choices, such as in anti-inflammatory diet with a wide variety of plant-based foods, can help your young athlete be their healthy-best, now and in the future. Visit our podcast for more tips on nutrition, exercise and more.

Kaiser Permanente partners with The St. James to support healthy athletes

Kaiser Permanente pediatricians and pediatric specialists are committed to keeping your child’s health and development on track. Connected by your child’s medical record, they can track vaccines that are needed, review test results, and medication, and communicate seamlessly with one another to provide both the routine and targeted specialty care your child requires.

Visit our recent blog to learn more tips for eating an anti-inflammatory diet.