Omega-3 and Omega-6 fatty acids are two kinds of Essential Fatty Acids (EFAs) that are not produced in the human body but that are essential throughout the human life cycle. EFAs regulate pain, control inflammation, help maintain good blood pressure and cholesterol levels, and may even help with depression and anxiety. The only way to get these EFAs is through our diet. Omega-3 comes mostly from cold water fish while Omega-6 fatty acids are found in corn, soybeans, safflower, and sunflower oil. It is important to have a balance between both of these essential acids, although we tend to eat way more Omega-6 fatty acids then Omega-3s. Because most of the fish we eat today is farm raised on a grain diet, it is difficult if not impossible to get enough Omega-3s without taking it as a supplement. For CrossFitter, Omega-3s are fundamental to optimal wellness and fitness. Besides helping the body run smoothly, you will have less muscle soreness, it will help with joint mobility, and it will increase energy and help you think clearly. Studies on how much to take have been inconclusive, resulting in most brands recommending a lower dosage then what is actually needed. Generally, CrossFitters take about 4 times the recommended amount on the label. Make sure you take a high quality brand that has good manufacturing standards and whose product does not smell or taste overly fishy (this means it has probably been exposed to oxygen and is becoming rancid). I like Nordic Naturals, because the quality is good and it has a slight citrus flavor added in. There are, however, other good quality brands that are less expensive. Because fish oil thins the blood, it is not recommended to take while using blood thinners, while taking large amounts of aspirin, before surgery or if you are in an area where risk of bleeding is high, such as if you are a soldier in a combat zone. Do some research and decide for yourselves what you think about it! (http://www.nordicnaturalspet.com/ is where most of this info comes from)
Workout:
Three rounds for time of:
Run 400 meters
15 bodyweight deadlifts
20 box jumps
Today’s Zone Meal Plan:
Breakfast: 3 blocks
Scramble with 1 ½ blocks of eggs, 1 block of grated cheese, ½ block of tofu, ¼ block of spinach, ¼ block chopped tomatoes, and garlic
1 block of toasted Ezekiel bread
1 ½ blocks of strawberries
A few nuts on the side. Most of my added fats have already been used in the tofu
Lunch: 3 blocks
Sandwich made of 2 blocks of bread, 2 blocks of leftover rotisserie chicken, 1 block of sliced cheese, 3 blocks of avocado, toasted in the toaster oven
1 block of apple
Snack: 2 blocks
2 blocks of oatmeal warmed up from yesterday with a few nuts on top (most fats are already accounted for in the oatmeal)
2 blocks of sliced cheese (I’m thinking about melting it on top of the oatmeal)
Dinner: 3 blocks
Salad with ½ block of salad greens, 1 ¼ block of garbanzo beans, ¼ block of sliced cucumbers, 3/4 block of sliced apple, ¼ block of tomato, 3 blocks of toasted almond slivers, 3 blocks of steak, balsamic vinegar
Snack: 1 block
1 block of 2% Fage yogurt with 1 block of sliced peaches mixed in
