Athletes’ joints require care to reduce the body’s inflammatory response in order to minimize the effects of post-workout soreness. An easy way to avoid this is to create a balance between pro-inflammatory foods we eat (such as processed foods) and anti-inflammatory foods. Here are some foods and products that, when consumed, can reduce joint pain for athletes.
Collagen is the most important structural protein in connective tissues. Collagen helps relieve joint pain after exercising while encouraging healthy joints.
Glucosamine is extracted from crab, lobster and shrimp shells and is often paired with chondroitin sulphate, which is extracted from animal cartilage. This pairing is often used to relieve chronic joint pain, however a recent study found that although it created benefits in patients, none were significant. It may, however, be useful for people suffering from knee pain due to osteoarthritis.
Methylsulfonylmenthane (MSM) is a sulfur-containing compound that is naturally occurring in many foods, such as cow’s milk, meat, seafood, fruits and vegetables, chocolate, coffee and tea. Research shows it reduces the number of free radicals that are formed with activity while cutting down on recovery time.
Eggshell membrane helps maintain healthy cartilage and joint fluid while reducing inflammatory cytokines, due to its composition, including glycosaminoglycans and proteins. It is shown to minimize joint pain and stiffness.
Hops extract can be used to provide an anti-inflammatory response along with temporary relief of minor aches and pains.
Omega-3 fatty acids are popular in foods due to their widely known health benefits. Omega-3s are believed to lower the risk of arthritis. Regular use can provide relief of morning stiffness and joint tenderness in adults that suffer from rheumatoid arthritis.
Extra virgin olive oil contains polyphenols that are proven to increase cartilage fluid health. It contains omega-9 fatty acids that are good for improving inflammatory markers in animals.
Probiotics are anti-inflammatory, and in a clinical trial, the use of probiotics showed positive effects for women with rheumatoid arthritis.
Brown seaweed extract may be able to inhibit inflammation. According to a small clinical study from 2010, this extract minimized symptoms of osteoarthritis by as much as 52 per cent.
Apple peel powder is polyphenol-rich and helps improve range of motion and reduces joint pain and discomfort with daily use. Quercitin, a flavonoid found in apple peel has anti-inflammatory effects that can be useful for joint health.
