Omega 3 fatty acids can be an important part of the plan for enhancing performance in any sport. The number of scientific studies supporting the use of Omega 3 fatty acids for everything from mental health to heart health has grown exponentially in recent years. Now, an increasing number of studies also highlight their importance for total body fitness. Through positive influences on inflammation and body composition fish oils can become a valuable tool in achieving optimal fitness.

Inflammation

All training results in an inflammatory response. One of Omega 3 fatty acids most important roles in the body is its ability to reduce inflammation by inhibiting production of pro-inflammatory eicosanoids. Eicosanoids are hormone like messengers that are derived from essential fatty acids. Eicosanoids are either pro-inflammatory, from Omega 6 or anti-inflammatory from Omega 3. Although a balance of Omega 3 is required, modern diets do not contain enough Omega 3 in our diet to offset the inflammation produced by Omega 6. As anti inflammatory agents, DHA and EPA from fish oils and may alleviate joint pain, improve flexibility and reduce recovery time. 

Charles Poliquin, from the Poliquin performance Centre in the US, specialises in training some of the best athletes in the world. He is recognized as one of the Worlds most successful strength coaches, having coached Olympic medalists in 17 different sports and world record holders in 10 sports. “If athletes who come to me are not committed to a supplement program, I start by introducing fish oil. The results are fast and once the person believes in nutrition I can build a comprehensive program from there” reports Poliquin. Poliquin has observed that professional and amateur athletes who take fish oil on a regular basis are better prepared to handle injury. The majority of injury repair takes place early in the healing process, he explains, so time is crucial. “Orthopaedic doctors often mistake 2 day old injuries as 2 weeks old when we take fish oils.”

Body Composition

While fats represent the greatest contribution of energy (calories) per unit weight available from any component of our diet, fat is not solely responsible for weight gain. Like wise, cutting fat is not solely responsible for weight loss. The key to total body fitness is choosing the right fats. Studies have shown that regular exercise and consuming long-chain n-3 fatty acids from fish or fish oil can independently improve cardiovascular and metabolic health and fat loss, but combining these lifestyle modifications may be more effective than either treatment alone1. Fish oils may also improve serotonin levels which help reduce carbohydrate cravings and incidences of depression so they may help improve nutrition and lifestyle habits. 

The Poliquin centre sees many clients interested in improving body composition quickly, such as when preparing for a competition or model shoot. “A client who had a shoot for a fitness magazine cover came in and had 3 weeks to get into top shape for the photo shoot. We got her down from 15% to 9% body fat in only three weeks and the biggest change to her regular routine was 12 fish oil capsules a day”.Although Poliquins results are not necessarily typical, they illustrate the kinds of extreme changes that may result from a multifaceted approach including fish oils.

1 Hill A, Buckley J, Murphy K, et al. combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. American Journal of Clinical Nutrition, 2007; 85(5): 1267-1274