A study assessing the O3FA status of NCAA Division I collegiate athletes found that both male and female athletes did not meet current dietary recommendations for O3FA intake Ritz et al.

Recent work by Davis et al. Foods high in O3FA include fatty fish like salmon, mackerel, anchovies, and sardines.

The American Heart Association recommends consuming fatty fish at least 2 times per week Kris-Etherton et al. Supplementation may be beneficial for athletes with a low intake of seafood, a high intake of omega 6 fatty acids, a history of concussions, and those undergoing surgery Anzalone et al There are two types of O6FA: linoleic acid LA and arachidonic acid AA.

As indicated in Figure 1, the metabolism of O6FA results in the production of pro-inflammatory mediators. However, they are also an example of how complex nutrition can be because they are also precursors to pro-resolving mediators from lipoxins.

In addition, the metabolism of both O3FA and O6FA compete for the same enzymes, indicating that consuming a balance of both fatty acids is required to help manage the inflammatory process — think seesaw analogy Saini et al.

The main concern is that the typical Western diet tends to be excessively high in O6FA and deficient in O3FA Simopoulos et al. Foods high in O6FA mainly include beef, pork, eggs, dairy, and vegetable oils like soybean, sunflower, corn, and safflower oil, which are commonly used in ultra-processed and fried foods.

A lower ratio of O6FA:O3FA is recommended for managing inflammation and overall metabolic health McGlory et al. Exercise-induced muscle damage increases the release of reactive oxygen species ROS , which can lead to further inflammation, damage, and injury Slattery et al.

Antioxidants can help fight against the increased levels of ROS and therefore help to manage the inflammatory process. Consider increasing the consumption of antioxidant-rich foods such as tart cherry juice, berries blueberries, blackberries, strawberries, etc. This may be as simple as boosting awareness of and intent toward regularly eating a wide variety of fruits and vegetables.

Many athletes are consuming diets that are higher in O6FA and deficient in O3FA. This imbalance may impact their inflammatory processes and therefore, their ability to recover, adapt, and perform. So, is inflammation always bad? Inflammation is a necessary component of the healing and recovery process.

Managing these pathways is important for athletic development and growth. Addressing nutritional considerations that will help promote resolution is one way to reap the benefits of inflammation without experiencing chronic, damaging inflammation.

O3FA and O6FA are two nutritional factors that play an important role in inflammation and should be considered if looking to better manage these processes. Written by a Collegiate and Professional Sports Dietitians Association Registered Dietitian RD.

To learn more about sports nutrition and CPSDA, go to www. What is Inflammation? What is Anti-Inflammation? Nutritional Considerations in Balancing Your Inflammatory Process Nutrition plays an integral role in the resolution of acute inflammation and the prevention of chronic inflammation.

Increase consumption of omega 3 fatty acids Omega 3 fatty acids O3FA are essential fatty acids, meaning our body cannot synthesize them, and therefore, we need to obtain them from our diet.

Takeaways Many athletes are consuming diets that are higher in O6FA and deficient in O3FA. Supplementation may be beneficial and necessary for certain individuals who struggle to consume adequate O3FA, have a history of concussions, or are undergoing surgery.

Consider the total amount of EPA and DHA, not just the total amount of fish oil. Tags: antioxidants , inflammation , nutrition , optimum performance , player health and safety.

Latest News Case Study. Case Study , Concussions , Player Safety , Sports Medicine. Injury Prevention , Injury Rehabilitation , Player Safety , Sports Medicine. Case Study , Concussions , Injury Prevention , Player Safety , Sports Medicine. Injury Prevention , Player Safety , Sports Medicine. Plus, research suggests that chronic inflammation may be associated with less muscle mass and strength, the opposite of what we need to improve at athletic pursuits.

Exercise is effective in part because it elicits an inflammatory response, but an acute one, not the damaging chronic type. Microtears in your muscles from the exertion of a hard workout cause the area to become temporarily inflamed as the body repairs itself while you rest.

When you recover more strategically, you avoid chronic inflammation, and you both perform better at your next workout and avoid injuries that can set you back. Without that inflammation and the compromise that caused it, you can fully commit to the movement, and know that your body will support you.

Most of us are better at activities we enjoy, so it stands to reason that finding more joy in your sport s of choice will yield you better results. Along with extreme soreness the kind that interferes with your daily activity and joint pain, chronic inflammation can show up as feeling being burned out or lethargic, frequent colds, digestive problems, mood disorders such as anxiety or depression, and more.

Managing inflammation helps your body and mind to feel better overall, so you can give your best to your sport of choice. Fortunately, there are several strategies for reducing inflammation.

Some are active, such as adjusting your diet and stretching; others are passive, including getting quality sleep. Combining a few of these strategies can bring even better results.

What we eat and avoid can have a profound effect on inflammation. Making this effort can be truly impactful for performance and recovery, Asche notes. Related: Sign up for the Anti-Inflammatory Keto Reset challenge for 4 weeks of guided nutrition to get inflammation under control.

In fact, rest days are the time the body is actually building muscle. Workouts stress and break down muscle; rest days are when the muscles repair and essentially build back stronger. If you experience soreness on your rest days, you can employ passive methods for reducing inflammation, such as ice and compression, Gershkovich notes.

But this is not the moment to PR in the pool or sweat through a power yoga class.

Replace these foods with whole foods such as fruits and vegetables, lean meats, and water. This can lead to overall weight loss and less chronic pain. This does require more planning with meals and snacks. The time you take is a fair trade for having better control of your health and well-being.

Adult athletes should continue to look for ways to increase strength and flexibility, but performance starts with what you choose to fuel your body with. Laren Siefken comes to MUSC Sports Medicine after working the past 20 years in the Charleston area as an athletic trainer.

He is also certified by the American Heart Association as a Basic Life Support Instructor and can be reached at Categories: Exercise , Nutrition , Sports Medicine , Wellness , Orthopaedics. Advance with MUSC Health.

Advance Library Inflammation and Diet. Find a Provider. Launch MyChart. Get Care Now. The Problem with Processed Foods The American diet has evolved into processed foods that are easily obtainable when on the go. Shake well and refrigerate for at least 2 hours. Top with strawberries and cinnamon.

Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients, 2 3 Immunomodulation by commensal and probiotic bacteria. Immu invest, 39 : Kuczmarski MF, Mason MA, Allegro D, Zonderman AB, Evans MK. Diet quality is inversely associated with C-reactive protein levels in urban, low-income African-American and white adults.

J Acad Nutr Diet, 12 Lankinen M, Uusitupa M, Schwab U. Nordic Diet and Inflammation-A Review of Observational and Intervention Studies. Nutrients,18;11 6 Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab, 24 5 Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y.

Anti-inflammatory Action of Green Tea. Anti Inflam Anti Allergy Agents Med Chem, 15 2 Salehzadeh, Karim.

The Effects of Probiotic Yogurt Drink on Lipid Profile, CRP, and Record Changes in Aerobic Athletes. info amystephensnutrition. com Book your Session. Amy Stephens MS, RDN, CSSD, CDCES. Licensed dietitian specializing in sports nutrition and eating disorders.

By Amy Stephens RDN CSSD Edited by Amy Gregorek. What is inflammation? Ohishi Turmeric contains an ingredient called circumin which has been shown to reduce inflammation. Sleeping hours per night will help restore stress hormone levels and reduce inflammation Mullington.

Reducing stress by practicing breathing exercises, yoga, taking a walk, or sitting quietly. These foods cause inflammation. Alcohol Refined carbohydrates made with white flour do not contain many nutrients or fiber. They have a higher glycemic response which has shown to increase inflammation.

These foods include: sweets, cookies, ice cream, pastries, cakes, processed foods. Saturated fats found in shortening, lard, red meat, smoked meats, hot dogs, hamburger, sausage, fast food and fried foods. These foods have been shown to raise bad cholesterol levels and contribute to inflammation.

Sample meal plan. Breakfast Bowl of plain low-fat yogurt with almonds and berries and top with chia seeds Post-workout snack Toast with almond butter, berries, glass of tart cherry juice Lunch Spinach salad with avocado, chickpeas, and pumpkin seeds, olive oil and vinegar dressing Quinoa or brown rice bowl with broccoli and peppers and grilled salmon Blueberry smoothie made with plain yogurt Snack Grapes and almonds or walnuts Chia pudding made with milk or almond milk Green tea Dinner Chicken fajitas, sliced avocado, tomates, peppers and onions, tomato salsa.

Easy chia pudding recipe In small jar or covered container, mix together: 2 Tbsp chia seeds ½ cup milk 1 tsp honey Shake well and refrigerate for at least 2 hours. optimize health and performance. Amy Stephens, MS, RDn, CDces, CSSD.