Nutrition for Running
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Healthy Eating <strong>for</strong> Sport and Injury prevention<br />
Purposely decrease omega-6 fats and increase omega-3s (specifically fish<br />
oil). High omega 6:3 ratios reduce collagen production while a low 3:6 ratio<br />
supports healing.<br />
Even though relatively higher omega-3s create an anti-inflammatory response<br />
in the body, this response doesn’t interfere with repair; rather, it only helps<br />
with injury healing and collagen deposition.<br />
Un<strong>for</strong>tunately, we haven’t yet determined the exact omega 6:3 ratio, nor the<br />
amount of fish oil supplementation required to manage inflammation during<br />
injury.<br />
Studies with low dose fish oil (~450 mg to 1 g/day) have shown no effect on<br />
inflammatory or immune markers while other studies have shown that high<br />
dose fish oil (12-15 g/day) may reduce immune cell function in certain<br />
populations.
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