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Remember that, in essence, every single cell in your body Alpha-linolenic acid, its metabolic by-products and to a
is encapsulated in a double layer of fat! Lipids are a group certain degree, linoleic acid can all promote the formation
of insoluble compounds that are categorized as either of anti-inflammatory prostaglandins or fatty acids with
simple, compound or derived. Simple lipids are those that varying hormone-like effects. Oils that are found in fish
include free fatty acids and triglycerides. Compound fats (EPA, eicosapentaenoic and DHA, docosahexaenoic acid)
are comprised of a triacylglycerol molecule combined with are especially useful, since there is little enzymatic
other chemicals (i.e. LDL, HDL, phospholipids). Finally, conversion required, and they are generally found in your
derived lipids are made from simple or compound lipids. fish oil supplements. Research supports the use of 1-2 g
The most famed derived lipid is cholesterol. of combined EPA and DHA daily to reduce inflammation in
active individuals.
Data suggest that not having enough fat in one's diet may
also be problematic! Research indicates that female Moderated use of omega-6 fatty acids also needs to be
runners who consume a diet of 27% fat (versus 30%) may adhered to. Our western style diet leads to omega-6 to
have a significantly increased risk of future injury. It is also omega-3 ratios somewhere in the range of 10:1 to 20:1.
recognized that low fat diets (~20%) blunts the normal rise This can easily be explained when looking at the different
in plasma testosterone following a short-term bout of sources of omega-3 and omega-6 fats.
resistance exercise.
Sources of omega 3 fats include fish, flax, chia, butternut,
There are good fats! Polyunsaturated fatty acids (PUFAs) walnuts and pecans.
are those with more than one double bond in a carbon
chain. Omega 3, 6 and 9 long chain fatty acids all fit into Sources of omega 6 fats include safflower, poppy seed oil,
the category of PUFAs. At some point in time, we have all primrose oil, borage oil, sunflower oil and corn oil.
heard the suggestion to try and include “oily” fish into our
diets. These fish (including herring, mackerel, salmon and Suggested levels are recommended to be 1:1 or 2:1. This
sardine) contain higher concentrations of omega-3 fatty massive discrepancy can be achieved by consuming
acids which are generally regarded as beneficial for much more omega-3 containing foods.
health. The purpose of exercise (from a
biochemical/physiological perspective) is to create tissue In essence, fats are NOT the other “F” word! They are not
stress and to a certain degree, damage. Improvements in only recommended for athletes to maintain performance,
performance arise when our bodies adapt to these but are imperative to optimize general daily health and
physiological changes efficiently. promote optimum recovery. Include these healthy fats in
your diet and supplement regime during the off season,
Of course, whenever any tissue in the body becomes and then increase the quantities to reduce injury, illness
damaged, inflammatory mediators are released at the site and improve performance and health.
of injury to assist with recovery. In general, there is an
abundance of inflammatory processes occurring
simultaneously in the body and thus need to be managed.

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