Omega-3s and Athletes - A Nutrition Guidebook
Chances are, you’ve heard about Omega 3 fatty acids and the fact that they are an important part of a healthy diet. Whether you’ve heard them talked about in the news or have seen them listed as an ingredient in your breakfast cereal, omega-3s continue to be of interest to people interested in healthy eating, thanks to a plethora of research that touts their nutritional benefits. What follows is an incredibly insightful blog about the importance of diet, Omega 3’s and athletic performance from our consultant, Pam Smith, RDN.
Omega-3s and Athletes — A Nutrition Guidebook by Pam Smith
As a Registered Dietitian Nutritionist who has worked with many athletes (aspiring, professional, and teams such as the NBA’s Orlando Magic) it is my goal is to get them stable and operative from a point of strength. The body will work at its best energy level, ready to go for the win, when the metabolism is functioning optimally, the blood sugar is even, and the tissues are sufficiently hydrated and under-girded with energizing nutrients. To win consistently – in sports and in life – the body has to stay properly fit and fueled.
I focus on the overall diet and fluid intake, looking beyond supplements, and instead employing a delicious and nutritious eating strategy to enhance sports performance and recovery. Of course, salmon is the top superfood on my list! Together with other fatty fish and seafood, such as anchovies, sardines, mackerel and tuna, all rich in omega-3s, salmon confers the added advantage of quality protein plus a treasure trove of vitamins and minerals. It’s an athlete’s power food – before, during and after a workout!
A 3 ½ ounce serving of salmon is just about 200 calories with over 21 grams of complete protein, yet very low in saturated fat and sodium. It's also one of the best sources of vitamin B12 and is loaded with potassium and other nutrients like iron and vitamin D. The vitamin B12 in salmon keeps blood and nerve cells humming and helps to make DNA. The vitamin D works to fight inflammation and support a healthy immune system. But for an athlete looking for overall body wellness and a performance edge, the true beauty of salmon is its wealth of omega-3 fatty acids. Omega-3s like DHA and EPA are "essential" fatty acids. Your body can’t make them, but they play critical roles in your body and are a vital tool in the sport strategy arsenal. Kvarøy Arctic salmon provides over 2000 mg of omega-3 fatty acids in that same 3 ½ ounce serving – talk about power-packed!
The benefits of omega-3 fatty acids in heart, brain, and prenatal health have been well-established (more on that here). And now studies are offering promising results from omega-3 fish oil for athletes across a wide range of sports, from basketball and football to soccer, from cycling to swimming, skiing to marathon runners, and pro golfers to the everyday athlete. Whether you are a recreational, well-trained, elite, or professional athlete, you are more than likely looking to improve performance, increase endurance, speed recovery, or build strength and muscle mass. You don’t have to look far – just look to foods high in omega-3 fatty acids. The 2015–2020 Dietary Guidelines for Americans recommend consuming fatty fish twice per week (a total of at least 8 oz). I encourage 8-12 ounces of omega-3 rich fish and seafood per week to meet an athlete’s need for peak performance.
What can omega-3s do for your body before, during, and after a workout?
PROMOTE MUSCLE GROWTH
There is evidence from studies in athlete populations to support the claim that the right supply of omega-3s can facilitate muscle growth during resistance training by increasing protein synthesis and helping to preserve muscle mass when calories are restricted or even during immobilization (by decreasing muscle breakdown).
IMPROVE REACTION TIME
Studies have shown consistent effects for fish oil on reaction time, mood, and cardiovascular dynamics. The fatty acids have been shown to improve cognitive functioning, and play a critical role in both visual processing and signaling. Meanwhile, they are vital components of nerve endings, neurons, and muscle membranes.
INCREASE OXYGEN LEVELS
There is some scientific evidence suggesting that a strong supply of omega-3s may improve endurance capacity by reducing the oxygen cost of exercise. That may be because omega-3s act as vasodilators, which help increase the flow of oxygen into muscle during exercise, thereby increasing endurance. Dietary omega-3 has also been shown to reduce oxygen consumption, heart rate, and perceived exertion during exercise. On game day, that’s huge! It means that, during every minute of exercise, your body could need less oxygen than does your omega-3 deficient competitor.
BOOST ENDURANCE
Endurance athletes may experience an improvement in metabolic flexibility of muscle with an increased supply of omega-3 EPA and DHA, which may translate to greater adaptability during endurance exercise and improved exercise tolerance.
ACCELERATE RECOVERY TIME
Omega-3s are known for their anti-inflammatory properties. They have the potential to promote recovery from muscle-damaging and inflammatory exercise by increasing the structural integrity of cell membranes and inhibiting a pathway that stimulates inflammation. After tough training sessions, your muscles are left riddled with microscopic tears; tears that, when healed, will make you stronger, bigger, and faster. Omega-3s are powerful anti-inflammatory compounds that help make that recovery process happen. Although the findings have been mixed, some evidence suggests dietary intake of omega-3s reduces muscle soreness and lessens oxidative damage to muscles. Recovery from endurance exercise is important for reducing fatigue and improving performance. Oxidative stress occurs during exercise, and, while low levels of activity are necessary for muscle to adapt to exercise, strenuous exercise can lead to chronic inflammation, which can stress the body’s antioxidant systems.
HELP PREVENT INJURY
Apart from speeding exercise recovery, omega-3s may fend off workout-ending injuries by preventing tissue degradation, easing inflammation, boosting blood and oxygen flow to muscles, increasing range of motion, and relieving joint tenderness.
Want to function in “Superpower” Mode?
Say hello to the Vitamin D and Omega-3 Duo!
One of the more underrated benefits of salmon’s fish oil for athletes is its synergistic relationship with vitamin D. Salmon is a notable natural source of vitamin D (one of the few!), as are mushrooms that have been exposed to UV light. Vitamin D is fat-soluble, meaning it requires a fatty acid to serve as a source of transport through the body. Thus, the indirect effect of fish oil is facilitating the direct effects of vitamin D, namely hormonal regulation and bone health maintenance.
Additionally, vitamin D plays an important role in neurotransmitter regulation. Research supports that optimizing vitamin D and marine omega-3 fatty acid intake may help improve the anabolic effect of training, counteracting muscle loss and the effects of delayed onset muscle soreness (DOMS). And, like vitamin D, omega-3s increase bone density by helping calcium’s absorption into bones.
My Recommendations: Go for Salmon!
Based on current knowledge, omega-3s have the potential to play a role in improving training adaptation, exercise recovery, injury prevention, and subsequent performance in athlete populations. At the very least, the evidence suggests that increasing omega-3s in the diet or via a supplement isn’t harmful. For athletes, focusing on increasing omega-3 fats, which are beneficial for reducing inflammation, and reducing omega-6 fat intake (which, when consumed in excess, can increase inflammation) – is an easy and smart swap to support repair of the cell damage experienced in intense physical activity and training.
I recommend athletes use a stepwise approach of first increasing food sources of omega-3s and then discussing supplementation at a low dose with either their primary care provider or a Registered Dietitian to ensure there are no contraindications with supplementing.
With Kvarøy Arctic, that nutritious choice is also a delicious one that is good for the body, and good for the planet and its oceans. Click here for some simple, power packed recipe ideas - like these delicious Salmon Cakes with Mango Salsa! And shop for Kvarøy Arctic salmon in your local Whole Foods Market or online at FultonFishMarket.com.
