Home > Muscle & Fitness > News > Nutrition & supplementsJoint health is vital for peak performance at elite-sport level, according to Lisa Sutherland, sports dietitian for Hawthorn Football Club. The team uses nutritional supplements to help address prevention, treatment and maintenance of joint health states. Whether you are an injured athlete, or suffer from joint disease such as arthritis, improving the health of your joints is a major priority. There is good news – you can potentially reduce pain, improve functionality and performance by feeding your joints the right nutrients. The food and nutrients you consume can help reduce inflammation in joints (and muscles) for improved mobility and recovery from injury. Following are the important dietary factors that can have a positive influence on joint health. Omega 3Omega-3 fatty acids provide a range of health benefits, with a major effect on inflammation in the body. The main source of omega-3 fatty acids in the diet is fish oil. Fish oils contain Eicosapentanoic Acid (EPA) and Docosahexanoic Acid (DHA). EPA and DHA are omega-3 fatty acids that have anti-inflammatory properties (they are precursors of anti-inflammatory cell signaling molecules). Oily fish are particularly good sources of EPA and DHA eg. Salmon, sardines, tuna, swordfish and other seafood. Small amounts omega-3 are also found in lean beef/lamb. Plant sources of omega-3 fatty acids include canola and flaxseed oils, walnuts, pecans and green vegetables, as well as some specialty margarines with omega-3 added. The form of omega-3 in plant sources is different to those found in fish. The body needs to convert plant omega-3's to EPA and DHA, but in adults only 15% is converted. Two to three serves of oily fish per week is recommended. Omega-3 fish oil capsules are useful for people who do not eat fish/seafood regularly or may have an allergy to fish/seafood. A general recommendation for supplementation is 20-40mg/kg body weight per day when inflammation is present. Many elite athletes, including Hawthorn footballers, are using omega-3 supplements to help protect from inflammation and aid recovery. Hawthorn players use Healtheries Omega 3 capsules to supplement their diet. There is strong evidence that omega-3 fatty acids also have clinical benefits for rheumatoid arthritis with 12 weeks of supplementation with at least 3g (3000mg) omega-3 fatty acids.(1,2) AntioxidantsAntioxidants have a number of roles in the body and may affect the formation of prostaglandins, which contribute to inflammation. Antioxidants protect body cells from damage caused by free radicals and chemicals released during inflammatory events. Free radicals are produced as a normal by-product of exercise, therefore large volumes of training can increase the requirement for antioxidants. Antioxidants are found primarily in fruits, vegetables, wholegrains, nuts/seeds and also in tea. Including a variety of fruits and vegetables of different colours is important to ensure an adequate intake of a range of antioxidants. Supplementation may be necessary for some athletes who need added protection from free radical damage, due to demanding training regimes. Hawthorn uses Healtheries Omega Advance Multi for Men to ensure they meet their needs for omega-3 fatty acids, vitamins, minerals and antioxidants for optimal joint health. VitaminsThere is research to show that adequate intake of a number of vitamins may play a role in joint health, in particular the Vitamins A, C and E. Although the exact mechanism is unclear, the link between some vitamins and healthy joints may be related to their role as antioxidants in the body. Vitamin C is also involved in maintenance of healthy cells and tissues. Body weightExcess body weight will put pressure on injured or damaged joints, leading to increased pain and slower recovery from injury. It is common for activity levels to decrease following joint injuries. Adjusting kilojoule intake to match reduced energy expenditure is essential to maintain a healthy weight and allow joints to work at their best. Glucosamine sulphate & Chondroitin sulphateGlucosamine and chondroitin are common supplements used by individuals experiencing joint damage and pain, with the benefits of pain relief and improved joint function. Oral glucosamine may help reduce inflammation, while the chondroitin may inhibit cartilage degradation. There is some evidence that glucosamine and chondroitin sulphate is effective for nonsurgical treatment of osteoarthritis. For athletes specifically, glucosamine and chondroitin may help to optimize cartilage health and facilitate the repair of damage sustained during training or games, although there are no published studies in athletes. Hawthorn players who have joint injuries are encouraged to use Healtheries Omega Advanced Joint Support with Omega-3, Glucosamine and Chondroitin or Aussie Bodies Perfect Protein + Glucosamine to help reduce inflammation, promote healing and regeneration of damaged joint tissue. |
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