A healthy diet for an athlete (and not only!) consists of a balanced intake of proteins, carbohydrates and lipids. Although these are still viewed with some suspicion by many people, it is important to take enough of them in the form of fatty acids in good health.
In addition to being a source of energy, they play an important role in the transport of vitamins and minerals. In addition, they contribute to the formation of cell membranes and the protection of the nervous system.
Our body needs enough polyunsaturated fats to function properly. We can include among these omega 3 for the gym.
Omega 3 for the gym
But what exactly do omega-3 fatty acids? And what is the influence of these unsaturated fats on athletic performance?
If you are a professional athlete or practice an amateur sport and you have questions aboutomega 3 what is it forit is important to understand what properties of omega 3.
Once you understand the benefits of omega 3 you will understand how they can increase your performance in the gym or outside.
Below we present to you omega 3 for the gym:
What are omega 3 fatty acids?
As we have already mentioned, these are polyunsaturated fats and can be classified as “healthy fats”.
these essential fatty acids they are also called n-3 fatty acids. The best known omega 3 fatty acids are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
DHA and EPA are also called fish fatty acids and ALA is a plant-based omega 3 fatty acid. Regarding the omega 3 foodsacid alpha linolenic it is mainly found in vegetable oils, such as flax.
Meat and green leafy vegetables also contain a small amount of ALA. Docosahexaenoic acid and eicosapentaenoic acid are mainly found in fatty fish and shellfish.
1. They reduce muscle pain
Adding Omega 3 EPA and DHA to your diet helps you avoid muscle soreness after strenuous activity.
It also helps reduce swelling while increasing post-workout range of motion.
2. They help with recovery
After an intense workout, it’s important to get enough rest to promote muscle recovery. When you exercise regularly and intensely, your body needs more EPA and DHA. In combination with a regular and adequate consumption of protein, this ensures better recovery of muscle tissue.
L’fish oil best taken after training, in combination with a high protein meal. The presence of other fats (dairy products, meat, nuts, etc.) ensures the proper absorption of all omega 3 fatty acids and omega 6.
3. They increase muscle mass
Want to gain muscle mass? In this case, it is important to achieve a perfect balance between good nutrition, good strength training and rest.
However, omega 3 fatty acids also appear to have a positive effect on muscle building. ALA, EPA and DHA appear to increase insulin sensitivity. Insulin is a hormone with anabolic properties and contributes to building muscle mass.
Insulin release is also stimulated by omega 3 fatty acids. However, this effect has mainly been measured in individuals with low insulin sensitivity. It is less noticeable in healthy people.
4. Improve performance
L’fish oil it seems to help reduce the oxygen demand of the body and heart during training, keeping performance stable.
In practice, this means that during physical activity you need less energy than your competitors.
Thanks to their properties, omega 3 are indicated to prevent cardiovascular illnesses. They also help control cholesterol and blood triglycerides in excess.
5. They help burn fat
Are you also one of those who practice a sport to lose weight? In this case you will be delighted to know that thanks to the omega 3 present in fish oil you can burn fat for energy during exercise.
This results in less fat mass and more lean mass.
6. They are precious allies of the brain
Omega 3s are also valuable in terms of cognitive support. According to some studies, they could be effective in improving reaction times.
7. They make the joints more flexible
A high consumption of EPA and DHA can help reduce rheumatic conditions. The joints remain more flexible and less prone to damage.
You can do strength training to prevent rheumatism, osteoporosis or osteoarthritis. Strength training has a positive effect on bone density and joint function.
How many omega 3 per day?
To benefit from the effects of omega 3 fatty acids on our health, experts give the following general guidelines for daily intake.
For a population like that of Italy, 1 gram of alpha-linolenic acid is recommended for women and around 1.6 grams per day for men.
The advice for EPA and DHA, in combination with each other, is to take around 200 milligrams of omega-3 fatty acids from fish per day, which is enough to prevent cardiovascular risk. This equates to one serving of oily fish (herring or salmon, for example) per week.
Don’t like fish? You can replace it with others foods containing omega 3 such as nuts and wheat germ, or season your dishes with linseed oil and seaweed oil.
Alternatively, you can always resort to omega 3 supplements.
As for the place when to take omega 3the best time is half an hour before meals.
As an athlete, you undoubtedly pay due attention to your diet. Getting adequate amounts of omega 3 fatty acids helps you achieve your gym goals.
They give you the right amount of energy, help maintain high concentration and endurance, support the heart and keep muscles, joints and bones in top condition.
Fish oil – https://www.omegor.com/benefici-omega-3/guida-omega-3/olio-di-pesce-proprieta-benefici-controindicati
Omega 3 foods – https://smartfood.ieo.it/nutrition-e-salute/nutrienti/omega-3-alimenti/