Omega 3 for athletes: part of a healthy foundation

Ludo van de Wiel July 22, 2025

Every athlete knows: progress is not made during training, but with rest. That's where your body recovers from the strain, muscles are rebuilt and your energy comes back into balance. But while much attention is often paid to protein and rest, one important group of nutrients remains underexposed: fatty acids. And especially omega 3. Can these fats mean something to athletes?

Training = load

Working out is healthy, but it demands a lot from your body. During an intense workout, your heart rate increases, your muscles are slightly damaged and your nervous system is on edge. Your immune system also reacts to this stress: temporary changes take place that are part of the natural recovery process. As long as you get enough rest and give your body what it needs, this is not a problem. In fact, the recovery process is exactly what makes you stronger. But if your recovery isn't balanced, you run the risk of fatigue, decreased focus or even overexertion.

Nutrition plays an important role here. Not only for your muscles, but also for your energy level, concentration and overall load capacity. Think proteins, carbohydrates, vitamins, minerals and fatty acids. Omega 3 fatty acids, such as EPA and DHA, are part of all kinds of structures and processes in the body. Especially with an active lifestyle, it is important not to overlook these building blocks as well.

Also read our blog: Nutrition when exercising: what do you really need?

Omega 3: fatty acids with a function

Omega 3 fatty acids are not direct energy providers like carbohydrates or fats from oil or nuts. But they are important. Among other things, your body uses them as building blocks for cell membranes, especially in the brain, eyes and heart. The most important omega 3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

ALA is the plant form, but your body converts it to EPA and DHA only to a limited extent.

EPA and DHA play a role throughout the body. At a daily intake of 250 mg of EPA and DHA combined, they support normal heart function. For DHA, 250 mg per day helps maintain normal brain function and vision. This is relevant for everyone and especially for athletes who put extra stress on their bodies on a regular basis.

Recovery requires balance

As an athlete, you often focus on nutrition around your workout: a pre-workout drink, a post-workout meal or a protein shake afterwards. But recovery is more than muscle nourishment. It's also about sleeping well, stimulus processing, mental resilience and proper functioning of your heart and nervous system.

Chronic underrecovery can lead to overwork. You notice this not only in tired muscles, but also in a short fuse, difficulty concentrating or decreasing motivation. So recovery is not only about physically recharging, but also about staying mentally balanced.

What if you eat little or no fish?

Oily fish is the richest source of EPA and DHA. Yet most people eat less than the recommended amount (at least once a week). Especially with a plant-based diet, it is difficult to get enough EPA and DHA. Plant sources such as flaxseed or walnuts contain ALA, but that conversion to EPA and DHA is inefficient. Therefore, a supplement of algae oil or fish oil is often a more reliable source.

So you can easily supplement your omega 3 intake without having to eat fish.

Get more out of your recovery with omega 3

Active sports require a lot from your body. Your recovery determines how strong you come back. Omega 3 fits into a healthy diet: not as a quick fix, but as a fatty acid for all kinds of parts of your body. Especially if you ask a lot of yourself, it is important to take good care of yourself from the inside as well.