Whether you're crushing it in the gym, training for Hyrox, or just pushing yourself to stay active, inflammation is part of the game. But while acute inflammation helps with recovery and repair, chronic inflammation is a silent performance killer—it slows recovery, increases injury risk, and leaves you feeling rundown.
The good news? You can fight back with food.
As a performance physical therapist and nutritional therapy practitioner, I’ve seen firsthand how anti-inflammatory nutrition can speed healing, reduce joint pain, and optimize athletic performance. Let’s dive into the key foods that help keep inflammation in check—and support your body from the inside out.
After intense workouts, inflammation is your body’s natural response to tissue stress and micro-damage. It’s a normal part of the recovery process—but too much, or chronically elevated levels, can become a problem.
Common triggers of chronic inflammation in athletes include:
Reducing systemic inflammation through food can support tissue healing, protect your joints, and help you bounce back faster between sessions.
Rich in omega-3 fatty acids EPA and DHA, these help reduce cytokines and other inflammatory markers. Bonus: They support brain and joint health, too.
Quick Tip: Aim for 2–3 servings per week, prioritizing wild caught fish. You can also consider a high-quality fish oil supplement if your intake is low. When looking for a high quality supplement, look for fish oil supplements that are free from contaminants like mercury and PCBs. High-potency products contain higher levels of EPA and DHA, the most important omega-3 fatty acids. Also look for third party testing, reputable brands undergo testing by independent labs to ensure purity, potency, and absence of contaminants like heavy metals
Loaded with antioxidants like anthocyanins, berries help reduce oxidative stress from high-volume training.
Pro Tip: Toss frozen berries into a protein smoothie post-workout for a recovery boost.
Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects—especially when combined with black pepper for better absorption.
Spice it up: Add turmeric and black pepper to roasted veggies or stir it into a post-training golden milk latte.
These nutrient-dense powerhouses are full of polyphenols, fiber, and antioxidants that help the body regulate inflammation and support detox pathways.
Meal Idea: Build a recovery bowl with greens, sweet potatoes, grilled salmon, and avocado.
Extra virgin olive oil is rich in oleocanthal, a compound shown to have similar effects to NSAIDs in reducing inflammation—without the gut damage.
Use It For: Salad dressings, drizzling on cooked meals, or LOW HEAT sautéing.
A healthy gut is key to managing inflammation. Fermented foods support a diverse microbiome, which plays a major role in immune and inflammatory regulation.
Balance Tip: Rotate different fermented foods into your diet to support microbial diversity.
These are rich in ALA (a plant-based omega-3), fiber, and antioxidants—all key to taming inflammation.
Snack Hack: Mix a handful of walnuts and blueberries for a satisfying post-workout snack.
While focusing on anti-inflammatory foods is important, it's equally critical to reduce inflammatory triggers in your diet. The big offenders?
You don’t need to be perfect or eliminate them completely—but cutting back on these foods can significantly reduce baseline inflammation, especially when training hard.
Recovery isn’t just about foam rolling and sleep—it starts in the kitchen. When you prioritize anti-inflammatory, nutrient-dense foods, you're giving your body the tools it needs to heal faster, move better, and keep showing up at a high level.
If you’re dealing with nagging soreness, slow recovery, or feeling burnt out, your diet might be the missing link.
Want help dialing in your recovery routine?
As a PT and nutritional therapy practitioner, I help active adults and athletes train hard while staying pain-free and energized. Reach out for a personalized recovery and nutrition strategy that supports your performance goals.
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
Follow here for more performance and nutrition tips: @conquermovementpt @doctor_cohen14