There isn’t a lifter on the planet that won’t run in to joint pain at some point. It can hinder your progress physically not to mention get you down mentally when you are limited in your training by pain rather than a lack of strength.
Joint pain in lifters is most commonly caused by tendonitis. ‘Itis’ in medical terms refers to inflammation, so in this case we are specifically referring to inflammation of the tendons.
Thankfully, there are some super simple nutritional interventions that you can use to lower inflammation, helping you to feel better, move better, keep your joints healthy and ultimately lift more weight.
Here are my top recommendations:
Turmeric + black pepper. This duo make for a powerful anti-inflammatory combination. Turmeric has long been known to have a host of health benefits, curcumin, the active ingredient in turmeric is a powerful anti-inflammatory and when combined with black pepper the bio-availability (your body’s ability to digest and utilise a substance) increases dramatically, studies have shown by up to 2000%.
Piperine in black pepper can also trigger the protein ‘TRPV1’ in the body. This triggering has been shown to reduce pain.
Season your meat lightly with both
Add a half teaspoon to a protein shake or smoothie
Fish Oil. High in omega 3, which helps to lower inflammation and counteract the damage of the excess of omega 6 fatty acids most of us eat too much of. It is also high in EPA/DHA which has been scientifically proven to help relieve the pain and symptoms associated with rheumatoid arthritis.
1-3g taken daily with meals
Green Vegetables. Not specifically one food, but a family of foods that provide a host of benefits.
Green, leafy vegetables such as broccoli, spinach, kale, and green beans are loaded with antioxidants like vitamins A, C and K, which protect cells from free-radicals which are known to cause inflammation and attack joints.Broccoli also contains sulforaphane. Research shows some evidence that sulforaphane blocks the inflammatory process, might slow cartilage damage and even prevent rheumatoid arthritis.
At least 2 palm size servings daily
Mixed berries. Extremely high in anti-oxidants, which we now know fight the free radicals that cause inflammation, berries are particularly high in anti-oxidant known as flavonoids which have been scientifically proven to protect cells against damage caused by inflammation in adults.
1 large handful daily blended in a protein smoothie