Nutrition
This is a Fishy
Business By Christine Peters
Including fish in your regular diet can be quite beneficial to runners : It ’ s great for your heart , and can improve physical performance , so don ’ t miss out on the nutrients from the sea !
You may already know this , but it ’ s worth repeating that fish is high in protein , low in fat , and offers a wide range of health benefits . White-fleshed fish are generally lower in fat , while oily fish such as salmon , pilchards , sardines , mackerel , herring , trout and fresh tuna are high in omega-3 fatty acids . These fatty acids are considered essential , as the human body cannot make significant amounts of these nutrients . Research has shown that consuming oily fish at least twice a week will significantly benefit our bodies , and omega-3 fatty acids can also provide athletes of all levels with a variety of performance-enhancing effects .
1 Great for heart and lungs Fish is low in saturated fat and high in omega-3 , which has the ability to lower the amount of cholesterol in the blood and to protect the heart from disease . Eating fish regularly could make the lungs stronger and healthier with age , while omega-3 can relieve asthma-related symptoms and may also improve lung functioning during and following exercise , by reducing various inflammatory mediators .
2 Clearing blood vessels Eating fish can significantly lower blood pressure through the vasodilation of blood vessels , improving blood circulation and preventing blood clots . This will ensure that hard-working muscles have a constant supply of oxygen-rich blood and nutrients needed for performance and recovery .
3 Improves protein synthesis Omega-3 fatty acids found in fish combined with an anabolic stimulus such as running can improve protein synthesis and lean body mass function and quality .
4 Contains essential nutrients Fish provide us with iodine needed for optimal thyroid functioning , selenium that aids in the production of enzymes to prevent cancer , plus zinc , potassium and vitamins A and D .
5 Increases muscle strength and performance
Omega-3 fatty acids help to improve muscular strength , physical performance and functional capacity .
6 Reduces muscle damage and soreness Exercise-induced muscle damage from vigorous exercise , delayed-onset muscle soreness and loss of physical function can have a significant effect on adaptations to training . Omega-3 fatty acids have been shown to reduce this inflammation and muscle soreness , therefore aiding in recovery .
7 Strengthens the immune system Moderate exercise boosts the immune system , but excessive exercise may place stress on the body and weaken the immune system . Omega-3 fatty acids help improve the body ’ s reaction to exercise-induced stress , with potential benefits for the immune system .
8 Strengthens bones and joint functioning Research reveals that omega-3 fatty acids and exercise may work synergistically to improve bone health , reduce the risk of fractures and promote a higher bone mineral density . A regular intake of fish can relieve the symptoms experienced with rheumatoid arthritis and could also prevent osteoarthritis .
9 Improves cognitive functioning Omega-3 fatty acids may improve athletic performance by enhancing concentration and improving cognitive functioning .
10 Good for the gut A diet rich in fish oils can help to protect against serious inflammatory bowel diseases such as Crohn ’ s disease and ulcerative colitis , and help slow down the progression of these diseases in some individuals .
11 Improves brainpower People who eat plenty of seafood are less likely to suffer from depression , dementia and memory problems later in life . Omega-3 fatty acids have also been linked to improvements in children ’ s concentration , reading skills , behaviour and Attention Deficit Hyperactivity Disorder ( ADHD ).
Bonus Expert Tip
It ’ s important to obtain omega-3 fatty acids from natural food such as oily fish . Dietary supplements such as fish oil capsules might be an option if your diet is low in food sources containing omega-3 fatty acids , but should not replace a healthy diet . If you eat fish to gain the heart-healthy benefits of its omega-3 fatty acids , baked or boiled fish is better than fried , salted or dried .
Images : Vecteezy
This article comes out of the Modern Athlete archives , and we ’ re republishing it because the info remains relevant . It was written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
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