Why should you try to reduce inflammation? Inflammation is the hidden culprit that's keeping you from your ultimate human and athletic potential. For unhealthy adults, inflammation leads to disease. When it comes to athletes, inflammation can actually reduce your training results. Mild aches and pains are part of the game, right? But when the problem persists into chronic inflammation, you start running into issues such as your muscles breaking down, reducing strength and size, as well as an increased susceptibility to injury and illness. When your body cannot repair itself from training and you keep hammering away at your programming, DOMS can set in 24-72 hours post workout and leave you with severe muscle aches (read more about DOMS by clicking HERE). By improving your nutrition and supplementation, you can reduce inflammation in the body to receive better long-term health benefits, faster recovery, and improved athletic performance.
How To Reduce Inflammation Naturally
Whether you're an athlete or an everyday health enthusiast, it's important to try to reduce inflammation within the body. No, we're not talking about the puffiness that arises from a sprained ankle or a banged up knee. We're talking about is the inflammation inside the muscle in the tissues, and ligaments, that leave you achy and sore.
Training: By following programming that progresses at the right pace for your ability, you can obtain positive results such as increased size, strength and endurance without putting your body through the ringer. Another aspect you have to look at is if you have enough recovery time between workout sessions to repair and rebuild. In addition to reducing inflammation with the right programming, you'll also be reducing your chances of injury. In addition to this, nutrition is the other key to your anti-inflammatory success.
Nutrition: Food plays a bigger role in reducing inflammation then most people think. Nutrition should always come before supplements, but often we fall short of meeting and/or exceeding our daily nutrient intake values. Anti-inflammatory foods are those packed with omega-3 fatty acids such as turmeric, maple syrup, coconut and coconut oil, ginger, apples, fatty fish, and tart cherry juice to name a few. Turmeric Truffles are a great way to get your daily dose of natural anti-inflammatory (we go over the individual ingredients and their purpose below).
If you're unable to consume enough inflammation reducing foods in your diet, supplementation may be right for you.
Why Take an Anti-Inflammatory Supplement?
Post workout nutrition is absolutely essential to a successful recovery session. By lowering levels of inflammation in the body, you provide your muscles the ability to repair micro-tears with nutrients, blood flow and oxygen all while flushing out lactic acid and waste. Sounds nice, doesn't it? This means you maintain and build higher quality muscle, prevent injury, and feel better when you wake up
While supplements should never replace your nutrition, they can bridge the gaps in your nutrition to provide a well-rounded approach to your health and wellness. Here are the supplements for inflammation that we recommend with more information on each:
Glutamine - Glutamine is one of the best supplements for reducing inflammation and advancing muscle recovery. Read about it HERE
Krill Oil - Read how krill oil helps reduce inflammation HERE
Beta Alanine - Read why beta-alanine is the best supplement for increasing muscle endurance and reducing inflammation for athletes HERE
Turmeric Ball Recipe: Each Ingredient Has a Purpose
Curcumin not only gives turmeric the deep orange color, but it is a powerful antioxidant and anti-inflammatory agent in the root. Curcumin stops inflammation at the molecular level. It has been used in medicine to provide anti-inflammatory effects that rival some of the best anti-inflammatory pharmaceutical drugs without the negative side effects.
Curcumin is remarkably non-toxic and exhibits limited bioavailability. Curcumin exhibits great promise as a therapeutic agent and is currently in human clinical trials for a variety of conditions, including multiple myeloma, pancreatic cancer, myelodysplastic syndromes, colon cancer, psoriasis and Alzheimer’s disease.
Cayenne Powder or Black Pepper:
Capsaicin is the active chemical in cayenne powder has analgesic and anti-inflammatory activities. It's been used in medicine to treat gastrointestinal disorders, arthritis, and pain and may be of use in certain types of cancer. Black Pepper has antibacterial, antioxidant, and anti-inflammatory benefits.
Cinnamon primarily contains vital oils and other derivatives, such as cinnamaldehyde, cinnamic acid, and cinnamate. In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound, cinnamon has also been reported to have activities against neurological disorders, such as Parkinson's and Alzheimer's diseases.
Ginger is an herbal medicinal product that shares pharmacological properties with non-steroidal anti-inflammatory drugs. While the hypothesis is still in testing, ginger may have a better therapeutic profile and have fewer side effects than non-steroidal anti-inflammatory drugs.
Flax & Chia Seeds:
Both seeds contain an abundant amount of Omega 3 (ALA) fats in comparison to Omega 6 fatty acids. Omega 3's have anti-inflammatory properties while Omega 6's have pro-inflammatory properties.
Quebecol, a molecule found in maple syrup, has properties for fighting the body’s inflammatory response.
Coconut Oil & Coconut Shreds:
High levels of lauric acid found in coconuts promote anti-inflammatory responses both when ingested and topically applied. Some studies have even found that extracts from coconut oil were just as effective as Indomethacin, a popular prescription pain medication.
The most abundant and naturally occurring nonessential amino acid in the human body. Nearly 90% of glutamine is produced in the skeletal muscles and it is one of the very few amino acids that can cross the blood-brain barrier, giving it the ability to freely enter the brain. It is vital in the process of nitrogen transport between tissues, in acid-base regulation, gluconeogenesis, and as a precursor of nucleotide bases and the antioxidant glutathione.
We recommend this glutamine supplement from SWOLVERINE (click HERE).
Whey Protein Isolate:
While ingredients are working to prevent inflammation, BCAAs (Branched Chain Amino Acids) and Whey Isolate found in PROFORM give your body the necessary nutrients to maintain and build muscle post-workout. **If these truffles are being made for wellness and not as a post-recovery, omit the protein powder**
We recommend this whey protein powder from SWOLVERINE (click HERE).
Vanillin, what is the primary component of the extract of the vanilla bean has antioxidant, antibacterial and anti-inflammatory properties
Anti-Inflammatory Turmeric Truffles Recipe
Protein, Coconut, Peanut Butter, and Glutamine
1/4 cup Turmeric Powder
1/2 tsp Cayenne (or black pepper)
1 tsp vanilla extract
1 tsp cinnamon powder
1 tsp ground ginger
4-5 scoops Swolverine Whey Protein Isolate
1/2 cup water
4 tsp coconut oil
5 tbs maple syrup
2 scoops Swolverine L-Glutamine Powder
5 tbs ground flax & chia seed powder
1 bag of shredded coconut
Yields ~16 truffles // 10 minute prep
- Sift all dry ingredients together in a medium-sized bowl.
- Add wet ingredients to the bowl. Mix together with a hand mixer on medium speed until batter is smooth.
- Lay out coconut shreds on wax paper. Using a small spoon, portion out mixture and roll in hands to form truffles.
- Roll the balls in the coconut shreds
- Place in fridge until cooled and enjoy