Combatting Training Inflammation with Omega-3 Fatty Acids
If you're dealing with higher levels of overall inflammation from increased training demands, decreased recovery capacity, or a low quality diet you will want to put foods high in omega-3 fatty acids on your radar.
Standard Western style diets are very high in pro-inflammatory omega-6's yet low in anti-inflammatory omega-3's - sometimes in upwards of a 20:1 ratio. A lot of research suggests that such a high ratio contributes to higher levels of inflammation, among other
Conversely, higher omega-3 intake and a lower ratio of omega-6 to omega-3 shows quite the opposite. Lower occurrences for the same inflammatory markers which can positively impact your susceptibility to common diseases of civilization like CVD or type 2 adult onset diabetes.
The following foods are good sources for getting in higher amounts of omega-3's. Moving some of your fat sources to these foods will not only improve your omega-3 uptake but also lower your omega-6 intake helping you move towards a more optimal ratio for inflammation and overall health. A ratio of 1:1 is the goal, but 2:1 and even 3:1 is still pretty baller. You can supplement, but def take action with real foods first.
- Tuna
- Salmon
- Chia seeds
- Flaxseed
- Omega 3 Eggs
- Walnuts
Omega-3's from these these foods is either ALA, EPA, DHA, or a combination of the three. However, the form of omega-3's our bodies primarily use is DHA. Converting is an inefficient process. For this reason I suggest to vary your sources of the choices above.
How do I know if I'm getting enough?
Fortunately Cronometer makes it super easy. Your Daily Nutrition Summary reports omega-3 and omega-6 totals under the "Lipids" category.
Another simple option is to add 15 grams of ground flaxseed into your oats every day. That alone will net you over 3 grams of omega-3's right there.
Interested in learning more cool shit about your body and your diet, while simultaneously getting all the coaching and support you need from me? 👋 My Metabolic Performance Protocol is the move. Check out the link to see more about what we will be doing.
