Protein and carbohydrates typically take most of the playing time in conversations about nutrition. That doesn’t mean healthy fats are any less important though. In fact, essential fatty acids (EFAs) play a vital role in supporting overall health, increasing nutrient absorption and the proper development of the brain and nervous system, all of which are...
Protein and carbohydrates typically take most of the playing time in conversations about nutrition. That doesn’t mean healthy fats are any less important though.
In fact, essential fatty acids (EFAs) play a vital role in supporting overall health, increasing nutrient absorption and the proper development of the brain and nervous system, all of which are important to hockey players. "Essential" refers to the fact that our bodies cannot produce these fatty acids on their own. They must be obtained through diet or as a second option, through supplementation.
Omega-3s and Omega-6s, when in balance with one another, work together in blood clotting, immunity and inflammation. Omega-3s are found in flaxseeds, flax oil, walnuts, hemp and dark leafy greens as well as fatty fish such as salmon, mackerel, herring and sardines and are often low in a young athlete’s diet. Omega-6s, or polyunsaturated fatty acids, are consumed in overload in a traditional American diet containing cookies, crackers, fast food and sweets that contain palm, soybean, rapseed and sunflower oil.
Consuming too many Omega-6s in processed foods and grainfed meats and not enough Omega-3s from fatty fish and whole foods is presenting an issue in heart and brain disease. Taking in more high-quality Omega-3s and less highly processed Omega-6s is a powerful nutrition intervention for health and performance.
What about Omega-9s? Omega-9s are just as important as 3s and 6s but can be derived from other foods we eat and are therefore not labeled "essential," although they do play important roles in our bodies in controlling blood sugar and cholesterol.
Below is a recipe for an Omega-3-rich salmon dish. Give it a try. And if you just don’t like salmon or fatty fish, no matter how much you try, consider adding fish oil as a supplement. You don’t need a balanced 3-6-9 supplement; you only need Omega-3s.
Ingredients
(6-ounce) salmon fillets
1 teaspoon olive oil
1 clove garlic, minced or 2 teaspoons minced garlic in a jar
1 tablespoon honey
â…“ cup balsamic vinegar
4 teaspoons Dijon mustard
Salt and pepper to taste
1. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with cooking spray or coat with coconut oil or olive oil.
2. In a medium saucepan, cook the garlic until tender in the olive oil about 2-3 minutes. Add honey, balsamic vinegar, Dijon mustard and salt and pepper to taste. Simmer for about 3 minutes until it slightly starts to thicken. Remove from heat.
3. Place the salmon fillets on the aluminum-lined baking sheet. Brush the salmon with the balsamic glaze but reserve half for brushing on the end.
4. Bake 6-10 minutes until flesh flakes easily with a fork. Brush fillets with remaining glaze.
