There are a number of studies that show the best way to produce muscle soreness and inflammation is through eccentric contractions (muscle lengthening; a good example is lowering a dumbbell after a set of biceps curls). And some soreness is natural, after all, you have to challenge your muscle tissue to get stronger and bigger. But, excess inflammation can limit your strength and strength gains in the weight room.
A study from the Netherlands looked at low grade inflammation and muscle mass and strength in older persons. There are changes in muscle tissue and a decrease in muscle strength gains from exercise in the elderly (Sarcopenia). But, this study outlined one of the potential contributing causes: chronic, low grade inflammation. They examined changes in thigh muscle area over a 5 year period in 2,177 men and women and found that greater levels of inflammatory markers (IL-6, C-reactive protein, TNF-alpha) were associated with a greater decline in muscle thigh area. In addition, higher levels of one marker of inflammation, TNF-alpha, were associated with a decline in grip strength.
In another study scientists found that reducing low grade inflammation (through ibuprofen) blunted muscle mass loss in older rats in comparison to a control group of rats.
Collectively, these studies (and others) show that chronic inflammation is related to decreases in strength and muscle mass gains from exercise. Though I don’t recommend taking ibuprofen for long periods of time but, there are other diet measures a person can take to blunt the inflammatory response. An anti-inflammatory diet should include fatty fish (salmon, mackerel, herring, halibut, lake trout, sardines) or omega 3 fats from fish oil (EPA and DHA), dark colorful fruits and vegetables (especially those with deep red, purple and blue colors – these are rich in anthocyanins), herbs and spices, healthy fats (nuts, seeds, extra virgin olive oil, expeller-pressed canola oil) and other foods loaded with antioxidant compounds (aged vinegar, black, white, green and oolong tea, dark chocolate).
When you think about muscle tissue, most people thing about protein, amino acids and creatine. And, all of these can help boost strength and size if taken with a good training program. But, if you really want to improve your health, blunt inflammation and maximize muscle strength and strength gains, eat a diet rich in anti-inflammatory foods.
