Omega-3 plays a critical role in our health, recovery and potential performance. Omega-3 is an essential fatty acid that can only be gained from outside sources. As such finding foods that can provide you with your dietary requirement of omega-3 can be important.
Why is it important?
Having the right ratio of Omega-3 to Omega-6 plays a role in reduction of inflammation. Seeing an increase in inflammation if omega-6 takes up the majority of your intake (fried foods, vegetable and soybean oils, salad dressings, crisps, etc). Interestingly there has been some emerging research showing that omega-3 plays a role in;
- Muscle protein synthesis – the formation of new proteins, cells and ultimately recovery within the body. Amount taken – 1.86 g EPA and 1.5 g DHA
- Potential to improve body composition – The triggers seem to be a result of improved insulin sensitivity and reduction in cortisol. 1.6g EPA and 0.8g DHA
How much is needed?
The levels of Omega-3 fats in your body will vary depending on the amount of omega-3 rich fish you eat or the amount of fish oil you take as a supplement. Current scientific evidence shows 3-4grams per day (1.5-2g EPA and 1.5-2g DHA is the ideal amount to aid body composition, muscle growth and joint mobility.
This would be the equivalent to 2 fillets of Salmon, Mackerel, Halibut or Herring per day. An ideal combination would be regular oily fish intake over a week supplemented with an Omega-3 fish oil.
Here is an EPIC recipe you need to try to help get that salmon in your diet and wow your friends at dinner;
Ingredients per 1 person;
- 1 Salmon Fillet
- 100g Spaghetti
- 2tsp Olive oil
- 1 clove garlic
- Small handful cherry tomatoes
- 1tbsp of olives
- Salt & Pepper
- Fresh Basil to garnish
BOIL your spaghetti with some salt till it’s al dente
FRY your fillet in a pan with olive oil, salt, pepper, and finely chopped garlic
FLAKE the salmon as it cooks breaking it into little chucks to go nice and crispy
ADD halved cherry tomatoes and olives (not too soon though otherwise the tomatoes go mushy)
DRAIN cooked pasta
ADD pasta to frying pan and mix
SERVE with a garnish of basil