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Training Camp

posted Jul 08, 2008 to Featured Articles by FLmx
from the Jul 2008 issue

Column Name: Training Camp

Column Title: Nutrition for recovery, Part 2

Written by: Kirk Layfield, MS, EMT-P

Let’s pick up where we left off last month when we talked about correct calorie-protein balance and ways to facilitate optimal immune function. This month I want to discuss ways to encourage repair of tendons and ligaments, promote cell growth as well as decreasing inflammation and improve wound healing.

The majority of athletic injuries involve sprains and strains to tendons and ligaments, which are strong bands of fibrous or connective tissue. Because ligaments and tendons generally have poor blood supply, incomplete healing is common after an injury and can become a source of chronic pain and weakness ultimately inhibiting a return to peak performance.

While physical therapy is a proven remedy for repair of tendons and ligaments, the effect of nutrition is not as clear although glucosamine sulfate is one particular nutrient that has demonstrated a broad range of applications for repair of cartilage and other connective tissue. Made naturally in the body, glucosamine provides the joints with the building blocks (structural proteins) they need to repair damage caused by osteoarthritis or injury. Furthermore, glucosamine exerts anti-inflammatory effects which are especially beneficial when recovering from injury. Based on the results of human clinicals, a daily dose of 750-1,500 mg of glucosamine sulfate for a period of at least eight weeks can help normalize cartilage metabolism and initiate a reversal of degenerative osteoarthritis-ultimately aiding in the healing process and recovery.

I don’t think there is a single rider or parent out there that would not benefit from some ways to decrease inflammation and possibly improve or speed up the healing process of a wound. Trauma-whether it results from injury, training or surgery is damage to the tissue that leads to inflammation, bruising and breakdown of all the affected tissue. Failure to decrease inflammation and address wound healing can cause scar tissue to develop resulting in decreased function and or mobility as well as poor recovery times. Fortunately dietary manipulation can help mute inflammation thereby aiding recovery.

For instance, researchers in Pennsylvania recently discovered that 50 mg (Four table spoons) of extra virgin olive oil demonstrates anti-inflammatory properties 10 times the strength of the adult dose of ibuprofen for pain relief thanks to a compound called oleocanthal found in olives that inhibit the release of enzymes responsible for inflammation. Omega 3 essential fatty acids found in foods like cold water oily fish, flaxseed, walnuts, canola oil and pumpkin seeds have demonstrated similar strong anti-inflammatory qualities.

In addition, fruits and vegetables contain phytonutrients that have been shown to stop the formation of inflammatory agents. Extracts from tart cherries, for example were recently found to stop the formation of some anti-inflammatory agents 10 times better than aspirin in a study at Michigan State University. Sweet Cherries, blackberries, strawberries and raspberries produce similar effects and blueberries provide additional benefit by boosting the body’s production of heat shock proteins that help repair the damage from oxidative stress, inflammation and toxins. Due to the therapeutic nature of phytonutrients in fruits and vegetables, 50% of each meal should aim to include all the hues present in the rainbow. The bottom line here is to eat plenty of fruits and vegetables; they really are good for you and will silently work on all those bumps and bruises we get from one of the worlds most physically demanding sports.

Questions, comments or ideas for topics you would like to see covered in training camp, send them my way. Klayfield@yahoo.com