Omega-3 and Fat Balance for Athletes

Healthy fats play an important role for athletes, supporting muscle development, endurance, joint health and general performance. Omega-3 fatty acids in particular are of interest to athletes for their role in managing inflammation, supporting muscle recovery and supporting endurance. However, if fat intake is not balanced, performance can suffer or body fat can rise.

So how should athletes get omega-3, which fats should they choose, and how can they get a good balance of fats for performance? Here is what you need to know about omega-3 and fat balance for athletes.

1. The relationship between fats and athletic performance

Fats play an important role in meeting an athlete's energy needs and regulating body functions. Poor choices of fat can be linked to lower performance and inflammation.

How healthy fats can support athletes:

• They provide energy and support endurance.
• They support muscle recovery.
• They support hormone production (including testosterone and growth hormone).
• They support joint health.
• They support the absorption of fat-soluble vitamins (A, D, E, K).

Tip: getting the balance of fats right is important for supporting muscle development and sports performance.

2. Why omega-3 matters for athletes

Omega-3 fatty acids, in particular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are of interest to athletes. They are studied for their role in muscle recovery and endurance.

How omega-3 may help athletes:

• It may help manage inflammation, which may help with muscle soreness.
• It may support muscle protein synthesis.
• It supports brain function and focus.
• It supports heart health, which is important for oxygen delivery during exercise.
• It may play a supporting role in body composition as part of a balanced diet.

Tip: eating omega-3 regularly may help support recovery.

3. Omega-3 sources for athletes

Athletes can get omega-3 from natural foods and, if needed, from supplements chosen with professional advice.

Foods rich in omega-3:

1) Oily fish (natural sources)

• Salmon (100 g): 2.3 g omega-3
• Sardines (100 g): 1.5 g omega-3
• Tuna (100 g): 1.0 g omega-3
• Mackerel (100 g): 2.6 g omega-3

Tip: eating oily fish at least 2 or 3 times a week is a natural way to get omega-3.

2) Plant-based omega-3 (foods containing ALA)

• Chia seeds (1 tablespoon): 2.1 g omega-3
• Flaxseed (1 tablespoon): 1.6 g omega-3
• Walnuts (30 g): 2.5 g omega-3
• Hemp seeds (1 tablespoon): 1.0 g omega-3

Tip: the body converts plant-based omega-3 less efficiently, so athletes who do not eat fish may wish to talk to a dietitian about their options.

3) Omega-3 supplements

If it is hard to get enough omega-3 from food, some athletes consider supplements. Whether a supplement is suitable for you, and which type and amount, should be decided with your doctor or dietitian, particularly if you take medication or have a health condition.

4. How should athletes balance their fats?

An athlete's diet should have a balanced proportion of fat. Choosing the wrong types of fat can be linked to more inflammation and lower sports performance.

Common guidance for balancing fats:

• Around 20 to 30 per cent of total calories commonly come from healthy fats.
• Saturated fat is generally kept below about 10 per cent.
• A balance of omega-3 and omega-6 should be aimed for.
• Trans fats should be avoided.

Tip: to balance fats, cut back on saturated fats and increase omega-3 and monounsaturated fats.

5. A sample daily plan for fat balance

Sample one-day plan for an athlete (with a balance of fats and omega-3):

Tip: adding healthy fats to your diet can support muscle development as part of a balanced plan.

6. Fats and habits for athletes to limit

Poor fat choices can affect performance.

Things to limit:

• Trans fats (margarine containing hydrogenated fat, fast food, fried food)
• Too much omega-6 (processed oils such as sunflower and soya oil)
• Sugary and processed foods (packaged snacks, crisps, cakes)
• Frying oils (oils heated too much can contain harmful compounds)

Tip: prepare your meals with olive oil, coconut oil or omega-3 sources to eat more healthy fats.

Balancing omega-3 and fats in athletes

• Omega-3 fatty acids are of interest to athletes for their role in managing inflammation, supporting endurance and supporting muscle development.
• Healthy fats are needed for hormone production, energy and joint health.
• Fried foods and heavily processed fats should be limited.
• Eat omega-3 sources regularly, and talk to a professional before using supplements.

Remember: a balanced intake of fat is an important part of an athlete's eating plan. A sports dietitian can help you put together a plan that fits your training.

This article is for general information only; please consult your doctor and dietitian about your own situation.