So, you wanna talk about mmothh… fish oils? Good, me too! ?
There are a tonne of benefits from ensuring omega 3 fish oils are part of your diet. Fish oils contain the omega-3 fatty acids EPA and DHA which are the magic makers behind all the great health and performance (yes, so to athletes reading this you should take notes) benefits of eating oily fish or by supplementing with fish oils.
Ok, so in what way are they good for us?
Reduce inflammation in the body that may be induced by exercise or other environmental stressors
Support immune function and joint health (a lot more evidence supporting fish oils compared to glucosamine for joint health FYI)
Improves our thinking ability
Compliments the benefits of strength training
Reduces heart rate at sub-maximal exercise intensities
Another reason that Omega 3’s are important in our diets in this day and age is because the majority of the food we eat are high in Omega 6 fatty acids. This is associated with many health implications such as different cancers and cardiovascular diseases for example.
The beauty about fish oils is that you can get enough EPA and DHA from your diet but here’s the catch (forgive me, no pun intended), you need to eat 3-4 portions of oily fish per week.
I get that fish isn’t for everyone and that 3-4 portions/week mightn’t be achievable for us also, in that case you may want to consider a supplement? Fish oils are sold in most local supermarkets so if this is something you decide to do that’s a good place to look. When it comes to dosage, an intake of 2000mg, twice daily, each intake to be accompanied by a meal. It is important to note that the health and performance benefits mentioned above occur over a few weeks so don’t be disheartened if you’re not seeing immediate improvements.
Ok so the above is all grand but what about those of us that don’t ‘do’ fish or fish oils? Algae omega 3 oil is a great alternative for my vegan and vegetarian friends as it contains a great source of EPA and DHA too. Flaxseed oil has been recommended countless times because it contains a fatty acid called ALA (alpha linolenic acid) which our bodies convert to EPA and DHA. However, it turns out we aren’t actually very good at this hence why algae omega 3 oil is a better option for vegans and vegetarians alike. And you thought I was forgetting about you!
So hopefully from this piece you can identify that Omega 3 Fatty Acids have a very important role in our diets. I will always recommend food first but no harm done for those of us who need a helping hand every now and again!
FYI – Examples of the fish that are the oily ones:
Where I got some of the above info from (aka references):
Doughman S.D, Krupanidhi S. and Sanjeevi C.B, 2007. Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA. Current Diabetes Reviews (3): 198-203.
So after going through a slliigghhtt obsession with one of the market’s leading carbohydrate and protein bars, I created my own version that almost mimic the macro breakdown. They are so easy to make and absolutely delicious. Perfect to throw in your bag to enjoy as a snack/meal before you train!
You will need the following to make these little balls of bangingness:
250g Oats – blend them so that they are really fine
These burgers are DEFINITELY one of my favourite things to make. Depending on your goals, you can enjoy them with veg, homemade chips or a good old fashioned bun, I can guarantee they will never let you down!!
What do I need:
650g 5% minced beef (or turkey if you’d prefer)
1 chopped red onion
1 grated beetroot
1/4 chilli, chopped
2 cloves garlic, chopped
Olive oil/ 1 kCals spray oil for the pan
Equipment: 1 large mixing bowl, chopping board, sharp knife, non-stick pan
How you make these banging burgers…
Throw everything into a bowl and using your hands mix the ingredients together
Once sufficient mixing has gone down, again, using your hands, divide and mould 4 burgers into circles
Add the oil to the pan and cook on a medium heat for ~30 mins
Total prep/cook time: ~40 mins
Nutrition Content/ burger (if you made 4 burgers):
Calories: 241 kCals
Price/ burger (if making 4 whopper ones): €0.84/burger!!!!
On a side note, some suggested *toppings
Grilled onion and/or peppers
*Please note that by adding any of the suggested toppings the nutrition content and price above will be altered.
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