September 21, 2016

How Omega-3 Foods Can Help You Be a Better Athlete

One key benefit is their anti-inflammatory powers

How Omega-3 Foods Can Help You Be a Better Athlete

Contributor: Katherine Patton, MEd, RD, CSSD, LD

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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.

Athletes should know that a key benefit of omega-3 fatty acids is their ability to battle inflammation. Exercise is a form of good stress on our bodies. But exercise also results in the production of inflammatory substances called free radicals, which can damage your body’s cells.

Omega-3 fatty acids help by counteracting inflammation and reducing joint pain and tenderness associated with arthritis. They also help to keep the lining of your arteries smooth and clear, which allows the maximal amount of oxygen-rich blood to reach your working muscles.

If you still question if it is worthwhile to incorporate omega-3 fats into your diet, the answer is yes. Omega-3 fatty acids are part of the polyunsaturated fat family. They are essential fats, which means our bodies cannot manufacture them, so we must obtain them through our diet.

Advertisement

Types of omega-3 fats

There are three types of omega-3 fatty acids, which come from different dietary sources. Let’s take a look at these types and sources and how much you should have to potentially help you.

Two types are commonly abbreviated EPA and DHA. The best dietary sources of EPA and DHA are fish.

Certain fish are richer in EPA and DHA than others. Salmon, herring, sardines, mackerel, bluefin tuna and albacore tuna are excellent sources of omega-3 fats.

Don’t like fish? Try fish oil supplements as an alternative.

Advertisement

The third kind of omega-3 fat is ALA, which is found in plants. ALA is converted to EPA and DHA in your body, so it needs to be consumed in higher amounts to receive the same benefits as when you eat fish. ALA is in flaxseed, walnuts, canola oil and soy.

You can meet your daily omega-3 fat needs by:

  • Eating at least 3 ounces of omega-3-rich fish twice a week. After a strenuous workout, choose it as part of your post-workout recovery meal.
  • Add 2 tablespoons of ground flaxseed daily to your hot cereal or smoothie.
  • Add 1 ounce of walnuts to a salad and yogurt or eat alone as a snack.
    • Take a daily fish oil supplement that contains 600 to 1,000 milligrams EPA and DHA.

Related Articles

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Person shopping for a vitamin supplement.
August 11, 2022
The Best Vitamins and Supplements for Hair Growth

Iron, biotin and omega-3 fatty acids can help your strands

Image of salmon, a source of omega-3
April 3, 2022
The Best Sources of Omega-3 Fatty Acids

Where to find this essential nutrient

two raw salmon steaks
February 16, 2022
Fish Faceoff: Wild Salmon vs. Farmed Salmon

Debating the health benefits and risks

salmon dish high in omega 3
January 10, 2022
Do Omega-3s Help Arthritis?

Why these fatty acids should become a part of your diet

Taking vitamins with water
April 25, 2021
The Best Time to Take Vitamins

Sync your supplements with your schedule for maximum benefits

blueberry shake
December 27, 2020
Recipe: Ultra Shake

Rich in protein and nutrients, this all-good shake keeps your blood sugar stable

Colorful fruit, vegetables and nuts combined in bowl and scattered on table
March 15, 2024
Phytonutrients: What They Are and Where To Find Them

These typically colorful plant-based substances provide various health benefits that help protect you from disease

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad