omega 3s to optimize performance and recovery?

The benefits of essential fatty acids such as omega 3s in out diet is well documented in regards to improving cardiovascular and cognitive health. But what role do omega 3s play in sports performance? How do we get more omega 3s in our diet?

Several studies have looked at the effects of fish oil and other plant based omega 3s in athletes and the results are rather impressive. Athletes supplementing with omega 3s show increased insulin sensitivity and protein synthesis, and reduced inflammation and joint pain. This results in greater muscle strength, faster recovery from strenuous exercise, and improved body composition.

Omega 3s incorporate themselves into cellular membranes, which increases the cell’s fluidity and allows for enhanced transport of nutrients and waste products. Cells that lack omega 3s becomes still and rigid, which decreases the body’s overall metabolic efficiency.  

So what is the best way to consume omega 3s?

Diet:

  • Salmon or other fatty fish: 2 or 3 times per week
  • Grinded flaxseeds, hemp seeds, chia seeds: 1 - 2 tablespoons daily

Supplements:

  • Luma Glow Oil: my #1 recommended omega 3/6 product with added antioxidants and vitamin D for athletes. 

Please don’t hesitate to email me questions about the quality of the supplements you are taking. Supplements vary significantly in their quality and it is important to ensure you are taking the right products at therapeutic dosages.

By: Jeff scull, M.A., Aegis Research and Development | Nutrition and Triathlon Coach

jpscull@syr.edu