Dr. Austin Fontenot

Anti-Inflammatory Diet Foundations

The Mediterranean diet is the most evidence-backed dietary pattern for reducing systemic inflammation. A 2018 meta-analysis in the European Journal of Clinical Nutrition (Schwingshackl et al.) found consistent reductions in CRP, IL-6, and TNF-α with adherence to Mediterranean-style eating. Core principles:

• Prioritize whole foods: vegetables, fruits, legumes, whole grains, olive oil, and fatty fish
• Limit ultra-processed foods, refined carbohydrates, and seed oils high in omega-6
• Omega-3 fatty acids (EPA and DHA from fatty fish or algae-based supplements) suppress NF-κB signaling and reduce pro-inflammatory eicosanoids (Calder, 2017, Nutrients)
• Polyphenols from berries, dark leafy greens, and green tea modulate oxidative stress pathways (Rienks et al., 2018)

Protein for Tissue Repair and Strength

Adequate protein intake is non-negotiable for tissue repair, muscle protein synthesis, and recovery from injury or surgery. Current evidence supports:

• 1.6–2.2 g/kg/day for individuals engaged in rehabilitation or strength training (Morton et al., 2018, Br J Sports Med)
• Leucine-rich sources (whey, eggs, meat, soy) maximally stimulate muscle protein synthesis via mTORC1 activation
• Distribution matters: spread intake across 3–4 meals (~30–40 g per meal) rather than concentrating it in one sitting (Areta et al., 2013, J Physiol)
• During immobilization or injury, maintain protein targets to blunt muscle atrophy — even without a training stimulus, protein preserves lean mass (Wall et al., 2013)
• Collagen peptides (10–15 g) with vitamin C, taken 30–60 minutes before connective tissue loading, may enhance tendon and ligament repair (Shaw et al., 2017, Am J Clin Nutr)

Micronutrients That Matter

Several micronutrients play direct roles in tissue healing, immune function, and musculoskeletal health:

• Vitamin D: Deficiency is prevalent and associated with poor muscle function, increased fracture risk, and impaired immune regulation. Target serum 25(OH)D of 40–60 ng/mL; supplement with 1,500–2,000 IU/day if deficient (Holick, 2007, NEJM)
• Magnesium: Required for over 300 enzymatic reactions; involved in muscle relaxation, sleep quality, and nerve conduction. Many adults are insufficient (Rosanoff et al., 2012)
• Zinc: Critical for wound healing and collagen synthesis; found in meat, shellfish, seeds, and legumes
• Vitamin C: Essential cofactor for collagen cross-linking; 200–500 mg/day from food or supplements supports connective tissue repair (DePhillipo et al., 2018, Orthop J Sports Med)
• Iron: Carries oxygen to healing tissue; particularly important in post-surgical or post-injury contexts — check ferritin, not just hemoglobin

Intermittent Fasting and Time-Restricted Eating

Intermittent fasting (IF) and time-restricted eating (TRE) have demonstrated anti-inflammatory and metabolic benefits in human trials — though context matters, especially during active rehabilitation.

• A 2019 RCT in Cell Metabolism (Wilkinson et al.) showed 10-hour TRE reduced inflammatory markers, blood pressure, and atherogenic lipids in metabolic syndrome patients over 12 weeks
• IF promotes autophagy — cellular cleanup of damaged proteins and organelles — which may support tissue remodeling (Longo & Mattson, 2014, Cell Metabolism)
• Caution during active rehab: caloric restriction or prolonged fasting windows can blunt muscle protein synthesis and impair recovery. Prioritize protein targets within your eating window
• A practical approach: a 12–14 hour overnight fast with a consistent eating window; avoid aggressive restriction during high-load rehab phases
• IF is not appropriate for everyone — those with a history of disordered eating, athletes in high training blocks, or individuals who are underweight should approach cautiously

Evidence-Based Supplements

The supplement market is saturated with weak evidence. The following have the strongest support for musculoskeletal health, recovery, and inflammation reduction.

Tier 1 — Strong Evidence

• Creatine monohydrate: Increases intramuscular phosphocreatine, enhances strength adaptations, and may reduce muscle loss during immobilization. 3–5 g/day (Lanhers et al., 2017, Eur J Sport Sci)
• Omega-3 (EPA + DHA): 2–4 g/day reduces CRP, joint pain, and muscle soreness post-exercise (Smith et al., 2011, Clin Sci)
• Vitamin D3: Supplement if deficient; pairs with K2 for calcium metabolism and bone health
• Collagen peptides + Vitamin C: Pre-exercise dosing to support tendon and ligament synthesis (Shaw et al., 2017)

Tier 2 — Moderate Evidence

• Curcumin (with piperine or lipid delivery): Inhibits COX-2 and NF-κB; 500–1,000 mg/day reduces joint pain in osteoarthritis (Daily et al., 2016, J Med Food)
• Magnesium glycinate or malate: Better absorbed than oxide; supports sleep, muscle recovery, and nerve function
• Tart cherry extract: Reduces DOMS and inflammatory markers post-exercise; 480 mg concentrate or 8–12 oz juice (Howatson et al., 2010, Br J Nutr)
• Ashwagandha (KSM-66): Reduces cortisol, supports testosterone, and improves strength outcomes in RCTs (Wankhede et al., 2015, J Int Soc Sports Nutr)

Supplements with Insufficient or Mixed Evidence

Glutamine (in non-clinical populations), BCAAs (redundant with adequate protein intake), and most proprietary blends lack sufficient evidence to recommend — skip or proceed with caution.

Putting It Together

Nutrition for healing is not a single hack — it’s a pattern. An anti-inflammatory whole-food foundation, sufficient protein spread across the day, targeted micronutrients, strategic supplementation, and an eating window aligned with your recovery demands will collectively move the needle. Individual needs vary; work with a registered dietitian or sports nutritionist to tailor these principles to your specific condition, medications, and goals.

This page links to deeper dives on Inflammation, Protein, Supplements, Metabolic Health, and Fueling — use the navigation to explore each topic in detail.