Omega 3's + Performance
Time and time again, we get asked about certain nutrients that benefit active performance. While the answer is not short, nor is there a steady list of certain nutrients that do actually increase performance, there is some research-based benefit to consuming Omega-3’s in our diet.
What are Omega-3’s?
Plain and simple, Omega-3’s are a form of fat. Both Omega-3 and Omega-6 are essential meaning that our bodies need them from food because we cannot make enough of them in our bodies. While both types of fat can be beneficial, Omega-3 and Omega-6 compete for the same enzymes meaning it is important for us to be mindful in where we are getting our food from. Let’s dive in to Omega-3’s more.
There are 3 different types: ALA, EPA, and DHA.
ALA stands for alpha-linolenic acid and is found primarily in plants. Some examples are flax seed, chia seed, nuts, seeds, and vegetable oils. ALA can be converted in to EPA and DHA but the process is deemed inefficient in our bodies. Therefore, we need to get both EPA and DHA in food or supplement forms.
EPA stands for eicosapentaenoic acid and is found primarily in fatty fish such as tuna and salmon and shellfish. EPA can be converted in to DHA in our body and is most important for inflammation management.
DHA stands for docosahexaenoic acid and is found in the same food as EPA. While DHA is also known for inflammation management, it is also critical for brain and eye development.
How much do we need?
The Academy of Nutrition and Dietetics recommends at least 500mg of EPA + DHA daily for adults. While specific guidelines have not been established, many dietitians recommend at least 2-4g of Omega-3’s daily.
Should I take a supplement?
Supplement recommendations can get tricky. If a client does not typically consume certain nutrients, we will always recommend a supplement. In this instance, if you are not a big fish or seafood eater and consume higher amounts of Omega-6 (cooking oils, walnuts, seeds), we will recommend Omega-3 supplements. We will also recommend supplements if the client is a high-impact athlete with a history of concussions or is undergoing surgery or is prone to injury.
If I need to take a supplement, what form do I look for?
There are 4 different forms of supplements: triglycerides, plant-based algae oil, ethyl ester, and phospholipids.
Triglycerides are the most natural form found in fish and have the best absorption rate. Plant-based algae oil is recommended for vegetarian or vegan athletes and those with fish allergies. Ethyl ester is the most common but is only absorbed well if consumed with dietary fat. If taken in this form, I recommend taking with a meal that contains fat such as dressings/dips, oils/butters, and/or nuts. Lastly, phospholipid or krill oil has a great absorption rate but is typically packaged in smaller amounts and doses. Therefore, quantity is higher in terms of how many supplement doses to take.
What brand? Two of our favorites are Nordic Naturals or Thorne.
As a competitive athlete, can I take Omega-3’s in supplement form? Yes! The NCAA amended Nutritional Supplements Bylaw 16.5.2.7 in January 2019 to include omega-3 fatty acid supplements as permissible, allowing Division I institutions to provide these supplements to their athletes.
Note: Division II and III institutions should consult with their respective compliance department before providing supplementation.
What foods have Omega-3’s?
*A cooked, 3-oz portion of Salmon contains about 1240mg DHA and 590mg of EPA. Canned tuna further consists of 170mg DHA and 20mg EPA.
How do they benefit performance?
Overall, Omega-3’s reduce systemic inflammation and oxidative stress, support health and development of the brain and eyes, reduce delayed onset muscle soreness, and support all versions of health including cardiovascular, immune, and mental health.
As always, there is no right or wrong here. Just simple education. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there and we see it all the time in our office. Education is power and hope you continue to take this in to account as you fuel your body!
*Taken from the USDA’s FoodData Central