By: Michelle Hanson MS, RD, LD

Everyone knows it, and most people aren't afraid to admit it, the average American diet is terrible. The over abundance of processed and sugary foods that constantly surround us create irresistible temptations on a daily basis. For the average American it is very hard to pass by the "Golden Arches" and say no to a big container of salty fries or a large milk shake filled with your choice of candy or cookie. Poor nutritional choices are everywhere: the donuts sitting in the break room at the office, the double-latte mocha caramel whipped topping latte in the mornings, the processed sugary items that line almost every shelf of the grocery store, the list goes on and on. But for athletes it is much easier to differentiate between what is good for our bodies and what is not because we take the effort to educate ourselves on nutrition that positively impacts our performance. Despite our efforts to achieve a balanced diet that will enhance our performance, there is one dietary imbalance that most athletes are not aware of and it has to do with many peoples favorite macronutrient: fat, for today's article, specifically: polyunsaturated fats.

Among the polyunsaturated fats there are two important types: omega-3 fatty acids and omega-6 fatty acids. Both of these fatty acids are considered "essential," because our body cannot produce them, therefore we must consume them in our diets. The numbers on each denote where the double bond on their carbon chains are located. Omega-3 contains a double bone on the third carbon of the carbon chain. Omega-6 fatty acids have a double bond on the sixth carbon of the carbon chain. A ratio of 3:1, omega-6: omega-3 has been found to be the most beneficial to our health. The Western diet (the typical American diet) has been found to include a ratio of 15:1, almost triple the amount of omega-6's that we should be consuming. Omega-6's are found in: whole grains, soy bean oil, sunflower oil, vegetable oil, corn oil, seeds, nuts, and eggs. A large majority of our food preparation in the United States contains soy oil or a vegetable oil and a large portion of the western diet is based on grains. Also, contributing to the imbalanced ratio is the fact that the American diet is largely based on whole grains. On the flip side sources of omega-3's include: flax seed and flax seed oil, and fatty fish (tuna, lake trout, herring, sardines, salmon, mackeral, etc). Just from looking at these sources, one can see why the American diet is so high in Omega-6's. Our diet is predominately made up of omega-6 sources and rarely from the omega-3 sources.

Some studies have shown that high consumption of omega-6 and low consumption of omega-3 fatty acids can lead to and/or promote inflammation in the body and many inflammatory diseases, including: diabetes, cancer, arthritis, and cardiovascular disease. These disease states are becoming rampant in the American population and contributing to a large number of US deaths every year. Chronic inflammation is a state that athletes are constantly creating within their bodies through high volume training loads. High consumption of omega-6’s will only exacerbate this state within, which could not only lead to chronic diseases long term, but short term could affect performance. On similar note, a study found in the Journal of Lipid Research found that high exposure to omega-6 fatty acids and low omega-3 fatty acids (in the ratio found in the Western diet) lead to not only increased fat mass on the body, but they also found increased metabolic diseases: like diabetes, heart disease, rheumatoid arthritis, and even some cancers. It is important to note that this study was performed on mice and may or may not be exactly extrapolated to the human population.

Correcting the imbalance is important because omega 3's fatty acids have been shown to actually reduce inflammation in the body, thus counteracting the negative affects of excess omega-6's FA. There are two main types of omega-3 FA: DHA and EPA which are primarily found in fish products and ALA which is mainly found in plant sources. Once inside the body, ALA is converted to DHA and EPA, so some of the benefits are lost in the conversion. Therefore, consumption of DHA and EPA (from fish products) provide more benefits because none of the nutrients are lost in the conversion process. Studies from the University of f Maryland medical center have found that supplementation with a high quality fish oil have helped significantly lower individuals with high blood pressure (an inflammatory disease). Similar studies at the same university have also found that increase consumption of omega-3 fatty acids from fish products helped reduce cholesterol levels, decrease apoproteins (a marker for diabetes and an inflammatory disease state), and increase HDL (a healthy form of cholesterol). It is important to note that this study found that consumption of omega-3 from fish sources was found to provide many more beneficial outcomes than omega-3’s consumed from plant sources. The reasoning given was similar to what was previously stated, too much is lost in the conversion of ALA to DHA and EPA.

As a performance athlete it becomes crucial to minimize inflammation as much as possible to maximize recovery and performance outcomes. Achieving a proper balance between omega-3 and omega-6 fatty acids is one way to help optimize performance. Limiting consumption of whole grains and actively focusing on omega-3’s on a daily basis is crucial. So, how can you increase Omega'3 consumption in your diet? Try a few of these simple ideas:

-Supplementation is always a great option. Look for a high quality, mercury-free fish oil supplement. Fish oil supplements should be refrigerated to maintain quality and integrity of the nutrients.

-A common dosage on a fish oil supplement is: 180mg of EPA and 120mg of DHA.

-Try to incorporate fatty fish into your diet at least two times a week. Opt for wild caught options vs. farm raised. The wild caught naturally contain more omega-3 fatty acids because of what they eat during their life span.

-Although flax is not the most readily usable form of omega-3, try incorporating in the diet various ways: add to morning smoothie or oatmeal, sprinkle over salad, or even through in a casserole. The taste is subtle and you will hardly notice the added nutritional boost. Remember if you are grinding your own flax seed, it should be consumed within 24 hours of grinding.