{"id":9043,"date":"2025-02-23T08:59:05","date_gmt":"2025-02-23T15:59:05","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9043"},"modified":"2025-02-23T08:59:05","modified_gmt":"2025-02-23T15:59:05","slug":"how-phytonutrients-may-help-reduce-exercise-induced-inflammation","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/02\/23\/how-phytonutrients-may-help-reduce-exercise-induced-inflammation\/","title":{"rendered":"How Phytonutrients May Help Reduce Exercise-Induced Inflammation"},"content":{"rendered":"

Phytonutrients are bioactive, body-boosting compounds found in fruits, vegetables, grains, and other \u201cphyto\u201d (plant) foods. To learn more about how they can help reduce exercise-induced inflammation, read this article from Trevor Thieme, C.S.C.S.<\/a><\/span><\/p>\n

\"How<\/p>\n

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\n

Odds are our mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to \u201ceat the rainbow.\u201d<\/p>\n

And you likely have at least one vegan friend who wants to convert you \u2014 or at the very least replace some of the meat in your largely carnivorous diet with plants.<\/p>\n

And odds are you don\u2019t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a\u00a0report<\/a>\u00a0from the CDC.<\/p>\n

That\u2019s a problem.<\/p>\n

\u201cIf you\u2019re not eating at least two servings of fruits and three servings of vegetables per day, you\u2019re not building \u2018foundational health,\u2019 which is key for preventing disease and supporting athletic performance,\u201d says Susan Kleiner, PhD, R.D., author of\u00a0The Powerfood Nutrition Plan<\/em>. (If she had her way, you\u2019d eat\u00a0eight<\/em>\u00a0servings.)<\/p>\n

While nutritionists have long known about the athletic advantages of increasing protein intake, they\u2019re only just beginning to comprehend the fitness benefits of eating more phytonutrients \u2014 bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other \u201cphyto\u201d (plant) foods.<\/p>\n

You\u2019ve likely heard about the most popular ones, including resveratrol, lycopene, and even curcumin.<\/p>\n

But more than 5,000 others have been identified in the more than 150,000 known edible plants, and many scientists estimate that the bulk of phytonutrients \u2014 and their benefits \u2014 have yet to be discovered.<\/p>\n

\u201cOne of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,\u201d says Kleiner. \u201cBut it\u2019s also bigger than that \u2014 scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.\u201d<\/p>\n

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining.<\/p>\n

\u201cOne of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,\u201d says Kleiner.<\/p>\n

Polyphenols \u2014 found in abundance in green tea \u2014 are among them, according to Japanese researchers.<\/p>\n

In their\u00a0study<\/a>, they found that green tea not only acted as a prebiotic, but also altered the balance of intestinal flora, inhibiting the growth of \u201cbad\u201d bacteria (e.g.,\u00a0Clostridium difficile<\/em>,\u00a0C. perfringens<\/em>, and\u00a0Streptococcus pyogenes<\/em>), and promoting the growth of \u201cgood bacteria,\u201d like\u00a0Bifidobacterium<\/em>\u00a0and\u00a0Lactobacillus<\/em>.<\/p>\n

But perhaps the greatest benefit of phytonutrients \u2014 especially as far as athletes are concerned \u2014 is their ability to fight exercise-induced inflammation.<\/p>\n

\u201cThe nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,\u201d says Kleiner. \u201cBut part of that process involves an inflammatory response \u2014 inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.\u201d<\/p>\n

If you\u2019ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you\u2019ve felt the inflammatory process at work.<\/p>\n

A little inflammation is a good thing \u2014 it helps your muscles adapt to the demands of training (and you to become more powerful).<\/p>\n

\u201cBut if you don\u2019t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,\u201d says Kleiner.<\/p>\n

Two phytonutrients have proven particularly efficient at checking this type of inflammation: Ellagitannins\u00a0(found in pomegranate, a key ingredient in\u00a0Beachbody Performance Recover<\/a>) and anthocyanins (found in tart cherry extract).<\/p>\n

In a\u00a0study<\/a>\u00a0at the University of Texas, participants who drank pomegranate juice experienced 25 percent less soreness two hours after working out than the placebo group. They were also 10 percent stronger two days later.<\/p>\n

Similar pain-fighting and inflammation-reducing results were reported for tart cherry extract in a\u00a0study<\/a>\u00a0at Winona State University.<\/p>\n

The list of potential benefits from phytonutrients grows almost monthly as new studies are published.<\/p>\n

\u201cResearchers are even starting to find that certain phytonutrients can boost mental focus and recovery, which are huge for athletes during a race or toward the end of a workout,\u201d says Kleiner.<\/p>\n

Consuming resveratrol (found in red wine and chocolate), for example, can enhance memory retention and neural communication, according to a\u00a0study<\/a>\u00a0in\u00a0The Journal of Neuroscience<\/em>.<\/p>\n

Ditto for flavonoids (found in countless fruits and veggies, as well as green tea), which also exhibit neuroprotective properties, according to\u00a0research<\/a>\u00a0at the University of Reading, in England.<\/p>\n

\u201cIn all likelihood, every single plant has benefits \u2014 both for general health and athletic performance,\u201d says Kleiner.<\/p>\n

Fortunately, you don\u2019t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner.<\/p>\n

\u201cAnd by variety, I mean not only among food groups, but also within food groups,\u201d she says.<\/p>\n

In other words, while you might love bananas, Amaranth, and Swiss chard, don\u2019t just eat bananas, Amaranth, and Swiss chard.<\/p>\n

Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.<\/p>\n

\u201cEvery day, I would like you to have one serving from the citrus family, one serving from the berry family, and one serving from at least one other,\u201d says Kleiner.<\/p>\n

An apricot or a slice of cantaloupe perhaps?<\/p>\n

Both contain carotenoids \u2014 phytonutrients that exhibit antioxidant-like properties.<\/p>\n

On the veggie side, Kleiner recommends daily servings from the cruciferous family (broccoli, cabbage, brussels sprouts), allium family (onions, garlic, leeks), and the leafy greens (lettuce, kale, arugula).<\/p>\n

\u201cGenerally speaking, the more deeply or more brightly colored the fruit or vegetable is, the more potent its phytochemical content,\u201d says Kleiner.<\/p>\n

And don\u2019t forget whole grains. Quinoa, for example, is packed with quercetin and kaempferol, flavonoids have been shown to act like antioxidants and anti-inflammatories.<\/p>\n

In short, your mom, doctor, and vegan friend were right \u2014 you should eat a greater number and variety of colorful fruits and vegetables.<\/p>\n

\u201cAnd whenever possible, skip pills for whole foods,\u201d says Kleiner. \u201cThere\u2019s a lot we have yet to discover about phytonutrients, but one thing we do know is that they\u2019re more potent when they work synergistically with other nutrients in foods than when they\u2019re taken [and working] alone.\u201d<\/p>\n<\/div>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Phytonutrients are bioactive, body-boosting compounds found in fruits, vegetables, grains, and other \u201cphyto\u201d (plant) foods. To learn more about how they can help reduce exercise-induced inflammation, read this article from Trevor Thieme, C.S.C.S. Odds are our mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to \u201ceat the rainbow.\u201d And […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":{"0":"post-9043","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"czr-hentry"},"yoast_head":"\nHow Phytonutrients May Help Reduce Exercise-Induced Inflammation - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Phytonutrients are bioactive, body-boosting compounds found in fruits, vegetables, grains, and other \u201cphyto\u201d (plant) foods.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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