Rx: Anti-Inflamatory Nutrition

Whether in the gym or on the job, injuries are bound to occur. Even with taking precautions such as stretching and warming up be before a lift session or wearing sturdy shoes during a basketball game, sometimes injuries are inescapable. Regardless if it’s a sprained wrist from playing tennis or a ruptured Achilles tendon from doing sprints, a speedy recovery will be your main priority. A rushed trip to the local family doctor will get you a few prescriptions and possibly more extensive treatment, but with supplementing your good Doc’s advice you can further enhance your recovery time by a trip to the grocery story too.

Maintaining Macros and Micros

When injuries occur it’s important to focus on maintaining a proper portion of macronutrients (carbohydrates, fat, and protein) along with micronutrients. Choosing fresh produce over canned or boxed goods should be a priority in everyday life, but it’s especially imperative while nursing an injury. Fresh produce will be naturally higher in many micronutrients and have anti-inflammatory effects that will accelerate your healing needs. Try incorporating 90% your meals and snacks with fruits and vegetables.

Depending on your injury, you may being taking some needed time off from the physical activities. Don’t automatically assume you should plummet your calories to make up for the calories your body is use to burning. Your body needs plenty of fuel while trying to mend your wounds.

While cutting overall calories isn’t advised, it is ok to decrease carbs (quick energy) and replace with higher quality energy sources such as nuts and oils and whole protein sources like chicken or fish.

Next time you go to the store to fill your or a loved one’s prescription of high quality, injury healing foods, use this as your grocery list:   

Grocery List of High Quality Anti-Inflammatory Foods




Fresh Fruits
Variety of berries (blueberries, raspberries, etc.), apples, peaches, citrus fruits, melons, kiwi, or grapefruits.

Variety of greens (spinach, kale, beans, broccoli, etc.), sweet potatoes, bell peppers, or carrots.

Brown rice, quinoa, old fashioned or steel cut oats, or rye.




Coconut oil, extra virgin olive oil, avocado oil.

Flaxseed, almonds, walnuts, hazelnuts, sunflower seeds, or cashews.



Salmon, white fish.

White Meats
Chicken breast, turkey breast.

Red Meats – in moderation.
Lean beef, lean sirloin, or lean flank steak, lean wild game (bison or elk)


Between icing your swollen ankle or rewrapping your ace bandage, be sure to incorporate the best medicine of all: your anti-inflammatory, vitamin dense foods!