Managing Oxidative Stress and Inflammation in Athletes

Let’s face it, life in 2025 can feel like one long race, right? Within the race, stress is unavoidable. Whether that's the intentional kind from a good workout or the not so fun kind from those annoying interest rates, stress is pretty much a non-negotiable in life these days. But here’s the good news: you don’t have to just "grind through the K’s’’. With some specific strategies, there are ways we can help reduce inflammation and overall stress in our bodies.

Eat Antioxidant rich foods

Eat colourful fruits and vegetables
These contain antioxidants to neutralize harmful free radicals that contribute to oxidative stress (1).
Berries in particular contain high levels of anthocyanins, which have been shown to reduce oxidative damage and inflammation (2).
Aim for → 30 different colourful plant foods a week.

Eat Omega-3 Fatty Acids

Omega-3 fatty acids have been shown to have an anti-inflammatory effect on the body while also supporting lipid profile and heart health (3,4).
This means faster muscle recovery from training and racing (4,5).
Main food sources, think ocean foods (Salmon, Mackerel, Sardines, Herring, Anchovies) and plant options (chia seeds and flaxseeds, walnuts, algae and seaweed)

Aim for → 2-3 servings of fatty fish per week or plant food equivalent.

Hydration

Dehydration can can elevate inflammatory markers (6)
The use of amino acids e.g. L-alanyl-L-glutamine has shown some evidence in reducing inflammatory markers post-exercise (7).
Aim for → Athletes go for 2.7-3.7 litres/day of fluid from food and water combined (8)

Carbohydrate ingestion

Adequate carbohydrate consumption around exercise has been shown to reduce the body’s inflammatory response, which may support better recovery and immune function (9).
Aim for → Endurance athletes 7-10 g of carbs/kg/day (10)

Supplements backed by science for stress

CurraNZ
CurraNZ contains anthocyanins, known for their powerful antioxidant, adaptogenic and anti-inflammatory properties. NZ blackcurrants have one of the highest densities of anthocyanins of any fruit in the world due to the NZ environment making it a fantastic ergogenic aid. Sports benefits below:

Improves performance by 2.4-11% average
Enhances fat oxidation and spares carbohydrates
Improves GI function and integrity
Enhances immune defence
3x faster recovery of muscle function
Reduces exercise-induced muscle damage
Increases clearance of lactic acid
Increases oxygen utilisation
CurraNZ has a 2-3 year shelf life
(11,12,13,14,15,16,17)

How to take →

Recovery - Take 1-2 tablets everyday before exercise

Performance - Take 1-2 tablets everyday before exercise

Fat Oxidation - Take 1 tablet everyday for 7 days before exercise
Cardiovascular function- Take 2 tablets for 4 days before exercise

Pillar Immune Vitamin C

Vitamin C is an antioxidant that helps reduce oxidative stress, a major driver of chronic inflammation (18)

How to take → one scoop per day with a meal that contains fat.

ATP Science ZMag

Zinc, magnesium and selenium all have the ability to reduce oxidative stress and manage inflammation (19).

How to take → 30 mins before bed away from a main meal.

PILLAR Performance Ultra Omega Joint Freedom

Omega-3 supplementation can reduce exercise-induced muscle damage, inflammatory response to exercise which may enhance recovery time (20).

How to take → 1x tablet with any of your main meals during the day.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

^References^:

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