Omega 3 For Athletes - Getting The Right Amount
We all know that consuming more Omega-3 can boost our health. Although seafood and fishing have been an important part of our diet since at least 40,000 BC (Source), many of us are not getting as much Omega-3 as we could. One of the best sources of Omega-3 fatty acids that we can get today is fish oil. It is rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most powerful forms of Omega-3. How can Omega-3 help us become better athletes? We’ll discuss that below. Firstly, it has been shown to effectively reduce the risk of a wide range of health problems, including:
Some forms of cancers (Source)
Reduce blood triglycerides (Source)
Improve blood pressure (Source)
Improve symptoms of depression (Source)
It can greatly reduce inflammation and relieve pain caused by events such as sports injuries. It has also been found to increase protein synthesis in a muscle building diet (Source).Research has shown that adding it to your daily diet can increase your resting metabolic rate while increasing your lean mass and reducing your fat mass (Source).
It should be noted that during training in sport and endurance, muscle tissue breaks down and your body is subjected to extreme pressure. Omega-3 fatty acids contain large quantities of EPA and DHA and are essential for the body. That's why they are called "essential acids" because we need them, but our bodies do not produce them naturally. Therefore, because the body cannot produce them, we must get them from our diet. Most health guidelines indicate that at least two portions of fish (or sushi :D) should be included in our diet every week. All aerobic sports exert pressure on joints, which can lead to joint pain due to inflammation. This is one of the prices paid by athletes, often every day, whether in sports or after retirement.
Omega-3 fish oil contains anti-inflammatory properties, reducing inflammation in the joints. Fish oil also reduces muscle inflammation, reducing healing time and increasing potential training time. Where to get it and how much should you take? Currently, the most appropriate way to get a daily dose of Omega 3 fats is through eating seafood (we love sushi :D). But thanks to these modern supplements, you don’t need to consume large amounts of fish, which may expose you to mercury or other toxins. There is a wide range of options when it comes to Omega 3 supplements.
Athletes who practice regular exercises usually suggest consuming a little more fish oil compared to untrained individuals - from 1 to 3 grams a day. Although this amount is generally safe, it is still important to consult a physician regarding consumption.
Athletes particularly need to maintain energy levels to provide them with the ability to work hard for training and competition. For the motivated athlete aiming for superior aesthetics, fat loss and recovery, getting an optimal dose of Omega 3 is what we should all plan to do.