Every athlete knows: you do not make progress during training, but with rest. That is when your body recovers from the strain, muscles are rebuilt and your energy comes back into balance. But while there is often plenty of attention for protein and rest, one important group of nutrients remains underexposed: fatty acids. And especially omega 3. Can these fats mean something for athletes?
Training = strain
Exercise is healthy, but it demands a lot from your body. During an intensive workout your heart rate rises, your muscles sustain slight damage and your nervous system is on high alert. Your immune system also responds to this strain: temporary changes take place that are part of the natural recovery process. As long as you take enough rest and give your body what it needs, that is not a problem. In fact, the recovery period is exactly where you get stronger. But if your recovery is out of balance, you run the risk of fatigue, reduced focus or even overtraining.
Nutrition plays an important role here. Not only for your muscles, but also for your energy level, concentration and overall resilience. Think of proteins, carbohydrates, vitamins, minerals and fatty acids. Omega 3 fatty acids, such as EPA and DHA, are part of all kinds of structures and processes in the body. Especially with an active lifestyle, it is important not to overlook these building blocks.
Also read our blog: Nutrition for exercise: what do you really need?
Omega 3: fatty acids with a function
Omega 3 fatty acids are not direct energy suppliers like carbohydrates or fats from oil or nuts. But they are important. Your body uses them, among other things, as building material for cell membranes, especially in the brain, eyes and heart. The most important omega 3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
ALA is the plant-based form, but your body only converts it into EPA and DHA to a limited extent.
EPA and DHA play a role throughout the body. With a daily intake of 250 mg of EPA and DHA combined, they support the normal functioning of the heart. For DHA, 250 mg per day contributes to the maintenance of normal brain function and normal vision. That is relevant for everyone, and certainly for athletes who regularly put extra strain on their bodies.
Recovery requires balance
As an athlete, you often focus on nutrition around your training: a pre-workout drink, a post-workout meal or a protein shake afterwards. But recovery is more than feeding muscles. It is also about sleeping well, processing stimuli, mental resilience and the proper functioning of your heart and nervous system.
Chronically insufficient recovery can lead to overtraining. You notice this not only in tired muscles, but also in a short fuse, concentration problems or declining motivation. Recovery is therefore not just about recharging physically, but also about staying mentally balanced.
What if you eat little or no fish?
Oily fish is the richest source of EPA and DHA. Yet most people eat less than the recommended amount (at least once a week). Especially with a plant-based diet, it is difficult to get enough EPA and DHA. Plant-based sources such as flaxseed or walnuts contain ALA, but the conversion to EPA and DHA is inefficient. That is why a supplement of algae oil or fish oil is often a more reliable source.
This makes it easy to top up your omega 3 intake without having to eat fish.
Get more out of your recovery with omega 3
Active exercise demands a lot from your body. Your recovery determines how strong you come back. Omega 3 fits into a healthy diet: not as a quick fix, but as a fatty acid for all kinds of parts of your body. Especially if you demand a lot of yourself, it is important to take good care of yourself from within too.
