Omega-3 versus Omega-6 Fatty Acids: Eating Your Way to Better Training

When it comes to training, the foods that we eat play an important role in the success of beneficial exercise sessions and reaching fitness goals. Regardless of the type of exercise that you are doing, your body requires nutrients before, during and after workouts to feed your muscles and produce high levels of energy and optimal performance.

The two main sources of energy for exercise are carbohydrates and fats. While carbohydrates are the more traditional and commonly preferred type of fuel, many people are not aware of the huge potential and benefits of a high-fat diet to improve levels of energy when training. Healthy fat sources should come from unsaturated fat sources, namely monounsaturated fats and polyunsaturated fats.

However, not all healthy fat sources are created equal! One major area where polyunsaturated fatty acids have influence is inflammation: omega-3 acids are anti-inflammatory while omega-6 acids are inflammatory.

While omega-6 fatty acids play an important role in supporting brain function, maintaining bone health and regulating the metabolism, many sources of omega-6 are prone to promoting inflammation. Foods high in omega-6 include vegetable oils, nuts and seeds including walnuts, sesame seeds and pine nuts, pork products, chicken thighs, eggs and processed dairy products.

Omega-3 fatty acids are found mostly in marine products such as mackerel, salmon and herring, as well as high-fat plant foods including soybeans, flaxseeds and chia seeds. Within the field of training and exercise, omega-3 fatty acids have demonstrated major benefits in counteracting inflammation induced by training and encouraging faster — and less painful — recovery periods after workouts.

Does this mean you need to give all sources of omega-6 fatty acids the boot? Not at all! Rather, it is important to find a good balance between omega-3 and omega-6 acids. Always consult your doctor before making major changes to your diet, especially if you suffer from pre-existing medical conditions.