Mediterranean, anti-inflammatory, functional, animal-based: the approaches multiply and sometimes contradict each other. Here is a personal reading of them, and what we take from them at the clinic.
By Jon Iturralde
Why nutrition matters for recovery
A tendon repairing, a muscle rebuilding, a joint taking load again: all of this takes energy and raw materials. What we eat, and when we eat it, supports recovery as much as the treatment does.
Four approaches, one common thread
- Anti-inflammatory : vegetables, fruit, oily fish, olive oil, herbs and spices; fewer ultra-processed products and fast sugars.
- Functional : starting from the person, their digestion, sleep, stress and training, rather than from a standard diet.
- Animal-based : an approach I personally like, centred on quality animal protein, eggs, organ meats, fruit, and few processed foods. It suits some people, not everyone.
- Mediterranean : the most studied, and simple to follow day to day.
These approaches have more in common than it seems: minimally processed food, enough protein, regularity, and a way of life that leaves room for sleep and movement.
What we do at the clinic
There is no ideal diet for everyone. Our nutritionist builds with each patient a plan suited to their goal, health, tastes and way of life, in coordination with the rest of their treatment. Before any major change, especially if you have an illness or are on medical treatment, talk to your doctor.
This article is for information only. It does not replace a medical consultation.
References
- Estruch R. et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018;378(25):e34.
- Calder P.C. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374.
- Jäger R. et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.