Omega 3 Recipes for Busy Athletes: Anti-Inflammatory Eating

While I considered creating some sparkling new recipe today, what I love most about fish is the simplicity. It doesn’t require anything fancy to make it feel like a quality meal and I get to enjoy the massive bonus that omega 3 recipes are fabulous for marathon training.

Fish is just so satisfying and high in protein without making me feel weighed down, ya know what I mean?!

The AHA {American Heart Association} has long recommended 2 servings of fish each week, which sounds like a superior idea to me, so today we’re looking at some recipe ideas and why exactly we even care about all this Omega 3 talk.

Why Eat More Omega 3?

As athlete’s we get amazing benefits from beefing up our Omega 3 intake.

While we can take pills to do this, there’s something satisfying about getting it from our food…there’s also some science to say it’s more beneficial from food than a pill!

“Even after controlling for a range of other factors that might have accounted for differences in brain health, eating baked or broiled fish was still a significant predictor of a healthy brain,” said Dr. James Becker after a brain study.

I keep finding more and more information which proves that nutrients on their own in a pill are ok, but not nearly as wonderful as when we can find a way to get them from a whole food source.

Omega 3’s are a fatty acid that our body does not produce, so we must get it from outside sources. A lot of people will recommend that even if you are eating well you also supplement because of the benefits. I think that’s up to you.

While today I’m talking largely about fish recipes, you can certainly find some vegan options:

Chia seeds
Flax seeds
Walnuts
Hemp seeds

The reason I’m largely talking fish today is to give you some recipes that are easy to start making part of your weekly routine. Plus without going too far down the rabbit hole, fish contains all 3 types of Omega 3’s.

Athletes Omega 3 benefits

Let’s talk about what makes fish and omega 3’s so great for athletes specifically!

Reduces inflammation from long runs
Helps to reduce swelling
Prevents blood clots
Increases the body’s natural use of DHEA
Boosts the immune system (which is often depleted after long runs)
Improves brain function
EASY to cook (10 minute dinners)
High in protein, usually lower in calories

Omega 3 fish options:

Tuna
Salmon
Sardines
Sablefish
Rainbow Trout
Catfish
Atlantic Cod
Haddock

One of the interesting things about Omega 3’s is that the US gets so much less than the healthier populations around the world, cough, cough Mediterranean. We know it’s great for heart health

QUICK FISH MEALS

One reason I’ve heard many shy away from eating fish at home is not knowing how to prepare it or what to really eat with it. I get that, it’s something new for a lot of people.

Keeping it super simple, over the last month each week I’ve pulled out a couple filets from my Omega 3 pack from Sizzlefish to thaw overnight. The next evening, I put it on a baking sheet then popped it in the oven at 350 degrees for about 10-15 minutes.

While the fish was cooking, I simply decided what veggies sounded good for the night and trust me they all pair up just fine with a little garlic salt or cracked pepper.
Here are a few ideas to get you started:

Catfish served with a salad of spinach, bell pepper, cherry tomatoes, brussel sprouts and butternut squash. This one literally only needed some spices as the flavors worked so well together.

Salmon served with a salad of mixed greens, cucumbers, cherry tomatoes, roasted brussel sprouts and lightly drizzled with Vega Antioxidant oil.

Haddock served over brown rice, spinach and sautéed zucchini and yellow squash.

Tuna with 2 tbsp hummus, 1/2 sweet potato, 1 stalk celery, cherry tomatoes…mash it all up!

More Omega 3 Recipe Ideas

Now many of you enjoy spending more time in the kitchen than I do or want something a bit more than one of my many power bowls. No worries, I have lots of friends who are phenomenal with food and I’ve been showcasing their food throughout this post!

Checkout these meal ideas and let me know what else you love:

Oven Baked Fish Chowder – Good Dinner Mom
Mustard Glazed Sablefish
Spicy Tuna with Spiralized Veggies– Cotter Crunch
Salmon Fajitas – Gimme Some Oven
Lemon and Lavender Broiled Trout – Sweet C’s Designs
Broiled Haddock with Lemon Sauce – Magic Skillet
Spicy Ginger Salmon – The Big Man’s World
Healthy Tuna Cakes – Plating Pixels

Now matter whether you go fancy or simple, it’s all a great choice if you can simply make it part of your week! Try these meal planning tips to help you incorporate it more easily.

How often do you eat fish?

Any favorite combo’s I need to try?

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