Omega-3 is a healthy, unsaturated fat that is important for overall good health. There’s no RDA for an essential fat, but a good guideline is about a gram per day. Usually you find them in foods like fatty fish, such as salmon, or scallops.
Read your labels! Athletes need a high-quality or complete protein for all the amino acids your muscles need to make new proteins. Look for a product with milk, whey or soy protein, or a whey casein blend. Egg protein is an excellent source.
Supplying protein within the first 30-minute window after exercise helps enhance the muscle recovery and growth process.