How The Right Food Can Help You Stay Injury Free

By being more discerning with your choice of food in all aspects of your life, you can significantly improve your fitness and general well-being. As Ben Greenfield explains, choosing the right foodstuffs is essential to staying healthy, injury-free and full of energy.

By Ben Greenfield
While inflammation is the body’s natural way of fighting off injury and illness, multiple studies have concluded that a state of chronic inflammation within the human body can be the cause of insulin problems, a depressed immune system, gastrointestinal issues, fatigue, high cholesterol, low bone density and a host of other health issues.

Traditionally, most triathletes simply shrug their shoulders and assume that frequent physical activity will allow them to consume just about any fuel without having to worry about health issues. But as a coach, I speak with at least a dozen athletes every month who complain of frequent colds, annoying gas, stress fractures, heavy legs and weight issues. It would be foolish to assume these cases are anomalies, especially when an inspection of their diets reveals the type of traditional fuelling discussed above.

Which types of foods are associated with a state of inflammation within the body? The first and most obvious culprit is sugar, because of its significant effect on insulin levels. Of course, most people can easily identify sources of sugar such as corn syrup or sucrose, but common fuels such as muffins, pasta, bagels, cereals and sports drinks can spike insulin levels in a very similar way.

When insulin levels are high, inflammatory hormones called eicosanoids inside our cells can become imbalanced. In addition, arachidonic acid, a fatty acid with a predominantly pro-inflammatory influence, can also become elevated. Finally, insulin can affect the delicate interaction between cytokines and prostaglandins, two important inflammatory messengers. The inflammatory reaction to high blood sugar levels is also associated with the heart-damaging small oxidized cholesterol.

In addition, polyunsaturated vegetable oils such as safflower, sunflower, corn, peanut and soy oils are high in linoleic acid, a fatty acid that the body converts into the pro-inflammatory arachidonic acid. These types of oils are commonly used to prepare meals in restaurants, and are also found in most boxed, packaged and processed foods.

Constantly high levels of all these pro-inflammatory compounds can cause a surge in white blood cells, resulting in a hypersensitive immune system and the frequent sniffles associated with heavy triathlon training and fuelling.

Common allergens such as casein and gluten (proteins found in dairy and wheat), as well as less common allergens such as peanuts, eggs and soy, can be quick to spark inflammation. Although any individual suffering from celiac disease understands how inflammatory wheat can be, even in disease-free triathletes a slight natural food intolerance, deficiency in digestive enzymes or lack of stomach bacteria might cause an inflammatory response. Peanut butter, soy milk, bread and cheese are common culprits.

As if that weren’t enough, we athletes are all familiar by now with the concept of free radicals, renegade electron-stealing molecules that can wreak havoc on normal cellular metabolism. The combination of high levels of exercise combined with heavy intake of sugars, vegetable oils, packaged foods and potential allergens produces a perfect storm for free radical-based inflammation.

STEP 1: Choose Carbohydrates Wisely
Certain carbohydrates cause a far less pronounced increase in blood sugar and typically result in a slower and steadier insulin release, thus reducing the potential for inflammation. When consumed in moderation, these carbohydrates provide stable energy sources that contain enough nutrient density for the needs of an endurance athlete.

Some of the top-ranking low-glycemic index or glycemic-load carbohydrates that maintain storage carbohydrate levels without risking inflammation include apples, cherries, pears, garbanzo beans, Greek yogurt, aubergine and mushrooms. Slightly higher-ranking foods that are still acceptable include sweet potatoes and yams, parsnips, carrots, beets, quinoa, amaranth, millet, squash and pumpkin. Incorporate Step 2 when you consume these higher glycemic index foods.

Step 2: Use Carbohydrate Timing
Although the pancreas will release insulin after consumption of the higher ranking carbohydrates listed above, there are several windows of time when you will be more sensitive to insulin and less likely to mount an inflammatory reaction. Here are the two rules for carbohydrate timing:
1. Front-load your carbohydrates. Consume the majority of your carbohydrates, and especially the majority of your higher ranking carbohydrates, earlier in the day or before, during and after exercise. You will be more likely to burn this sugar as fuel and less likely to go to bed with high insulin levels. In other words, breakfast might be quinoa and yogurt, your mid-morning snack might be an energy bar prior to your swim and your lunch might be a salad with a side of brown rice. But in the afternoon, you could eat an avocado with goat cheese, a handful of raw almonds and a serving of grilled fish with roasted vegetables for dinner.
2. Cheat during your insulin-sensitivity window. I eat my fair share of sports gels, sports drinks and sweet or processed sugars. But with zero exceptions, these are consumed immediately before, during or within 20 minutes after exercise. It is during these times that your sugars will do the least damage.

STEP 3: Consume Anti-Inflammatory Foods
Despite a healthy carbohydrate intake, your body still generates a high number of free radicals during exercise, and will still have an insulin response to your relatively high caloric intake. Eat the following two categories of anti-inflammatory foods to combat free radical-generated inflammation:
1. Omega-3 fatty acids. In several Japanese studies, a direct correlation has been observed between omega-3 fatty acid deficiencies, increased consumption of omega-6 fatty acids, and a rise in diseases and illnesses associated with inflammation. Omega-6 fatty acids promote inflammation in the body, which can result in cancer, heart disease, stroke, diabetes and arthritis. Omega-3, on the other hand, is anti-inflammatory and supports healthy heart, brain, nerve and eye function. Find yours in cold water fish, fish oil, flax seed oil, nuts and seeds.
2. Phytonutrients, plant pigments and fibre. Eat your fruits and vegetables and prioritise the dark-skinned variety such as pomegranate, berries, spinach and kale. While vegetarian triathletes might have difficulty maintaining proper levels of B-12 and iron, we can all take a cue from their high levels of plant consumption. Fibre fights inflammation, and the best sources are fruits and vegetables.

STEP 4: Identify And Control Allergies
Testing for a food allergy is very simple. A blood-drop test and skin-prick test are two common methods for comprehensive food allergy testing.

To diagnose a sugar-metabolising allergy (such as a fructose allergy), a breath test can be highly effective. If you want to screen for food allergies, but also screen for pesticides, fungus, candida albicans, yeast, etc., in the digestive tract, a stool test would be advised. So what does a hypo-allergenic meal plan look like? There are two steps to developing a food allergy-fighting diet:

1. Eliminate most allergic triggers. These include wheat, soy, corn, dairy, eggs, gluten, nuts, shellfish, caffeine, alcohol and artificial food additives.

2. Introduce hypo-allergenic foods. Staple hypo-allergenic foods include lamb, pears, apples, rice, most vegetables, most beans and legumes (except peanuts) and the non-gluten grains (for example, millet, quinoa and amaranth). Other hypo-allergenic ingredients include maple syrup and brown rice syrup, and rice milk, almond milk, kefir, pear nectar, chamomile tea and sparkling water.

These guidelines might seem intimidating, especially for an endurance athlete attempting to consume large amounts of food. But I have worked with many individuals with multiple food allergies who have found that simple grocery shopping changes can allow for maintenance of caloric density. A sample meal plan could include:
Breakfast: hot quinoa with diced pears and almond milk
Lunch: lettuce wrap with hummus, almond butter and miso soup
Dinner: salmon with amaranth, lentils, steamed cabbage and rice milk
During Workout: brown rice syrup sports bar/gels
Post-Workout: amino acid capsules and pear
Snack 1: apples with almonds
Snack 2: One cup kefir with berries
Of course, this menu incorporates a “play it safe” approach, simply eliminating nearly all common food allergens. You might not need to go to these extremes, but I guarantee you’ll feel a surge in energy with the diet above

STEP 5: Shop Around The Perimeter Of The Supermarket
In the May 2009 issue of Triathlete a writer underwent an interesting self-experiment. Using himself as a guinea pig, the he attempted to survive solely on “health foods,” “energy supplements” and “sports fuel” for a week.

The results were interesting. He experienced the damaging biological consequences of fuelling his body primarily on processed and packaged foods that are high in preservatives, artificial sweeteners, refined sugars, vegetable oils, food colourings and genetically modified ingredients.

These foods were created for convenient access during sporting activities and not for your afternoon or evening snack, or for a way to eat breakfast in your car on the way to work.

If a food can sit on a shelf at room temperature without spoiling, it must be pumped full of preservatives, nitrates, nitrites or sodium and other chemicals foreign to cellular metabolism. Common culprits include canned or powdered soups and stews, packaged deli meats, beef jerky, crisps, flavoured water and trail mix.

A good rule to follow if you are attempting to remove these “fake foods” from your diet is to shop around the perimeter of the grocery store. If you think about a typical supermarket, the packaged fake foods are neatly lined in the aisles, while the real food—the produce, fruits and vegetables, fresh meats and cheese, dairy and bulk foods in bins—are typically found outside these aisles.

Unless you are an astronaut on the moon or a soldier in the trenches, the only time and place for the quick, convenient packaged foods is during events in which consumption of real, solid food could ultimately hinder your speed, safety or performance. And this brings us to the final step of holistic fuelling.

STEP 6: Moderate Race-Day Fuelling Practise
Many triathletes wonder how to prepare their body to digest and assimilate packaged foods during a race if they’ve never eaten them in daily training.

There is a solution. Here are three steps to follow:

1. Engage in just once-per-week “fake food” practice. This should happen during your biggest or longest breakthrough training session of the week. While your shorter training sessions during the week could be fuelled with sweet potatoes, yams, nuts and berries, this session will be your chance to use your chosen race-day fuel. You have four or five days per month to practice with the fake food, rather than consuming it on a regular basis for 30 days of the month.

2. Eat solid “real food” hourly. Especially during long training sessions and races, incorporate real food (such as half a banana or two figs) as a substitute for one of your hourly fake food doses.

For example, race-day fuelling for Ironman might be liquid fuelling or gel during an entire hour on the bike, and at the end of each hour, a piece of real food, such as half a banana.

3. Limit your access to fake food. I pile all my energy bars, gels and powdered drinks in the garage where I keep my bike and not in the pantry with my real food. It is for training and racing, not for midnight snacks and desserts.

Ben Greenfield is a top fitness, triathlon, nutrition and metabolism expert. In 2008 he was named Personal Trainer of the Year, by the National Strength and Conditioning Association. Learn more at Bengreenfieldfitness.com.

FILED UNDER: Features / Nutrition TAGS: advice / Anti-Inflammatory / Ben-Greenfield / carbohydrate / eating / food / Free-Radicals / Healthy / Holistic-Fuelling / insulin / Ironman / Natural / Synthetic / Triathlon

Paul Moore

Paul Moore is the Online Editor for Triathlete Europe. When not glued to a computer he can be found writing books - most recently Ultimate Triathlon: A complete training guide for long-distance triathletes which you can buy on Amazon

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