When it comes to performance nutrition, we often talk about protein, carbs, and hydration—but what about omega fatty acids? These essential fats play a huge role in recovery, inflammation control, brain function, and overall endurance just to name a few.

But What Are Omegas?

Omega fatty acids are polyunsaturated fats that the body cannot produce on its own, meaning we have to get them from food.

The three main types of Omegas Are

✔️ Omega-3s (anti-inflammatory, performance-enhancing)
✔️ Omega-6s (pro-inflammatory, needs balance with omega-3s)
✔️ Omega-9s (non-essential but beneficial for heart health)

Wholefood Omega-3s are the real MVPs ( most valuable players )when it comes to athletic performance. 

They help With The Following

✅ Reduce Inflammation – Key for muscle recovery and joint health.
✅ Improve Endurance – Supports oxygen delivery to muscles.
✅ Enhance Brain Function – Better focus, coordination, and reaction time.
✅ Support Heart Health – Keeps cardiovascular function strong.

My Best Sources

• Wild-caught salmon
• Mackerel
• Sardines
• Chia seeds
• Flaxseeds
• Walnuts

Omega-6s: The Ones to Watch

Omega-6s are still essential, but they can be problematic if consumed in excess, as they promote inflammation when not balanced with omega-3s. The modern Western diet is often too high in omega-6s due to processed foods, vegetable oils, and grain-fed meats.

What I Avoid

❌ Soybean oil
❌ Corn oil
❌ Sunflower oil
❌ Processed foods high in seed oils

Omega-9s: Not Essential, But Still Useful

Omega-9s are monounsaturated fats that the body can produce, but adding them to your diet can still be beneficial for heart health and energy production.

Best Sources

• Extra virgin olive oil
• Avocados
• Macadamia nuts

My Omega Strategy for Performance

For myself and my clients, I focus on high-quality omega-3s while keeping omega-6 intake in check. That means prioritizing wild fish, nuts, and seeds while staying away from processed vegetable oils that can lead to chronic inflammation.

Athletes looking to optimize performance and recovery should aim for a 2:1 or 3:1 omega-6 to omega-3 ratio—most people today are closer to 20:1, which leads to slower recovery, increased soreness, and higher injury risk.

If you’re serious about your nutrition and performance, making the right omegas choices can give you that edge in recovery, endurance, and focus.