What Can Omega-3 Fatty Acids Do for Your Running Performance?

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While logging a large number of miles each week it is important that we maintain a balanced diet during our long distance training.  Utilizing the proper nutrition for runners will help you accomplish each level of your training program, giving you the proper fuel to keep going!

Learn how including Omega-3 fatty acids in your diet will help support your body during training.

Nutritional Armor – Omega 3 Fatty Acids

Running can create significant stress on the body’s physiology, increasing risk of injury and reducing overall performance. Omega-3 fatty acids, in particular EPA, provide the body with increased resiliency and optimizes key performance parameters. Including Omega-3 fatty acids in your diet will:

  • Promote recovery from exercise and exercise-induced inflammation as well as reduces soreness
  • Increase fat metabolism and decreases BMI
  • Improve heart parameters during exercise by reducing heart rate and improving oxygen delivery to the heart
  • Increase muscle growth

For runners I recommend a daily dosage of 2000mg EPA+DHA from fish oil for maximum benefit. Look for products with 2-3x as much EPA as DHA.  Be sure to consult your physician before starting a new supplement regimen.

Marc St-Onge, CEO and Omega-3 Scienctist, Ascenta

Foods Containing Omega-3 Fatty Acids

One of my friends who is training for her first Marathon in May expressed to me how much better she feels on her long runs when she is eating properly throughout the week.  Balancing your diet with the essential vitamins and nutrients is an important part of your training.  Here is a list of foods to consider including in your diet that are naturally high in Omega-3 fatty acids:

Flax seeds
Walnuts
Sardines
Salmon
Soybeans
Halibut

Be prepared for your distance training by eating a healthy and balanced diet that will support your body and help you function effectively.  What foods do you include in your diet during training to support the proper nutrition for running?

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