PERFORMANCE For more coaching advice, go to Athletics Nutrition

ASK most athletes what they dread prior to an event and they’ll usually mention injury and infections as their two main concerns. Either of these conditions can interfere with training and also hugely affect the outcome of a competition. It might surprise you, though, that injuries can be significantly influenced by diet alone. Inflammation and injuries Inflammation is the body’s defence system. It is nature’s way of destroying microbes (as in a feverish condition when the temperature is raised). Inflammation is, in essence, the cornerstone of the body’s healing response,bringing about an increase in nourishment and immune activity to the area where injury or infection has occurred. Problems arise when that inflammation persists and serves no purpose, damaging tissues and causing illness. This is typified in conditions such as arthritis when the joints are inflamed and painful. Having experienced this myself with an arthritic knee from the age of nine, it later steered me towards the study of nutrition. My research led me to believe that arthritis could be greatly influenced by dietary choices. It’s becoming increasingly clear that eating certain types of foods can encourage inflammation in the body. Conversely, consuming foods such as vegetables and fruits can reduce inflammation, which is why the aptly named Mediterranean diet, which consists of copious amounts of vegetables with the addition of fruits, olive oil, nuts, seeds and some oily fish is recommendedas an anti-inflammatory diet. For more information on the types of foods to eat have a look at Dr Weil’s website. He is an authority on the subject and has devised a food pyramid which is an excellent guide:
Repetitive injuries
Athletes want to avoid repetitive injury problems – any down time is not a good time! Of course there can be lots of reasons why injuries manifest themselves. Bio-mechanical imbalances such as poor posture can cause misalignments in the spine, which can cause hip and knee issues. It could also be the direct result  of trauma, such as an ankle inversion injury. These problems obviously need professional help from a therapist such as a physiotherapist.
Nevertheless, it’s amazing how little is known about how diet can affect the body’s entire musculoskeletal system. As
a nutritional therapist with a background in PE and fitness, I’ve had plenty of time to assess the impact of diet on athletes in terms of their performance and their propensity to develop injuries. Moreover, the most important thing I’ve learned is that if we eat the wrong foods, we also encourage the body to become too acidic. This isn’t good because in health the blood should be slightly alkaline with a pH of around 7.4. High acidity encourages systemic
inflammation in the body. Let me sum this up with this simple equation:

wrong food choices = acidity = inflammation = increased risk of joint injuries + slower
recovery rate.

Conversely, correct food choices = an alkaline state =
low inflammation = decreased risk of injuries + quicker recovery rate.
Animal Proteins
Foods containing arachidonic acid, such as organ meats (including liver, heart and giblets), beef, eggs and dairy products actually promote inflammation. This is because the body breaks down the acid into inflammatory
compounds, including the hormone-like substances such as prostaglandins and leukotrienes that control the mechanisms of inflammation. These same mechanisms constrict blood vessels (vasoconstriction) and
increase the body’s tendency to form blood clots. What’s more, foods cooked at high temperatures (including
French fries, barbecued foods, fried meats and deep fat frying) initiate complex biochemical reactions that promote an inflammatory response in the body. Of course, this can have huge implications for athletes, resulting in an increased likelihood of joint inflammation and therefore injuries and especially in areas of the body that are subjected to the greatest stress – weight-bearing joints such as the spine, hips and knees.

If you’re serious about increasing your resistance to injury and wish to speed up your recovery when injuries do occur, the foundation of your diet should be mostly plant  based
as shown below:
Vegetables: Use a wide variety
including carrots, beetroot, onions,cauliflower, lettuce, courgettes, etc

Fruits: Eaten in moderation due to their sugar content; especially good

are watermelon, grapes, cherries, apples, pears, etc.

Healthy nuts and seeds: best ones are pumpkin, chia seeds, flaxseed, walnuts

almonds, etc.

Healthy fats: The best for their anti-inflammatory effects are flaxseed oil and chia seed oil