Food or fish oil? Fish oil for bodybuilding Omega 3 for sports, which one to choose

To maintain good health, it is very important to maintain proper nutrition. This applies to both men and women. But, due to the specifics of professional activity, it is men who are often susceptible to stress, conflicts, and problems at work. A lack of certain minerals, vitamins and microelements will cause nervous disorders and endocrine system dysfunction. Also, the environmental situation and weak immunity also affect the health of the stronger sex. Therefore, it is so important to additionally consume beneficial substances, in particular omega 3 polyunsaturated fatty acids. Why is omega 3 so beneficial for men?

Overall Benefits of Omega 3 Fatty Acid

Omega 3 is included in fish oil, which can be purchased at any pharmacy. But it is important to follow a strict dosage. Excess fish oil in a man’s body can harm hormonal levels and potency. There are three types of omega 3 fatty acid:

• Docosahexaenoic acid (DHA);
• Eicosapentaenoic acid (EPA);
• Alpha-linoleic acid (ALA).

The most important fat is ALA. The body does not synthesize it on its own. Therefore, it is extremely important to get this fat through food. DHA and EPA can be converted from ALA. Periodic intake of fish oil will help prevent a deficiency of these components. This dietary supplement is rich not only in omega 3 fatty acids, but also in omega 6, minerals and vitamins.

Both polyunsaturated acids are not produced by the human body in any way, but only come from outside. Their benefits are as follows:

• Strengthening vascular walls;
• Activation of brain functions;
• Prevention of atherosclerosis;
• Reducing the amount of bad cholesterol in the blood;
• Restoration of the central nervous system;
• Improving general blood circulation;
• Normalization of blood pressure.

What are the benefits of omega 3 for young people?

Fatty acids are very useful for male hormonal levels. With sufficient levels of omega 3 in the body, the production of cortisol, the stress hormone, decreases. Therefore, fish oil is very important for frequent stressful situations, difficult work activities, and moral stress. Also, the supplement normalizes testosterone synthesis, improves the functioning of the cardiovascular system, and has an anti-inflammatory effect.

Omega 3 for the heart

Numerous studies have shown that regular consumption of omega 3 acids or fish oil reduces the risk of death from heart disease. The experiment involved men who had previously suffered a heart attack or stroke. The control group of men did not take additional doses of fish oil or follow a diet with large amounts of fatty fish. The second group regularly took a nutritional supplement and ate sea fish for a year and a half.

At the end of the experiment, it was revealed that mortality from coronary heart disease decreased by 30%. In addition, fish oil normalizes blood pressure and restores heart rhythm. Omega 3 acids are very useful for athletes with high cardio load. So, a man can continue training or competition for a longer period of time.

Omega 3 for prostatitis

Due to its anti-inflammatory properties and normalization of blood circulation in the pelvic organs, omega 3 must be taken to prevent inflammation of the prostate gland and prostate cancer. Research by American specialists showed that 65% of men with prostate cancer neglected proper nutrition and did not consume omega fatty acids. Omega 3 is included in the complex for the treatment of prostate diseases.

Omega 3 against inflammation

It is extremely important to consume omega 3 regularly during adulthood. During this period, men often develop diseases associated with joint inflammation: arthritis, osteochondrosis, arthrosis. Fish oil will reduce both pain and the area of ​​inflammation itself. In this regard, the nutritional supplement must be included in the diet of athletes. This group of men is most susceptible to sprains, bruises, and fractures.

Brain Supplement

Polyunsaturated fatty acids are required for the stable functioning of the nervous system and brain. By increasing the level of omega 3 in the body, concentration, reaction speed, and memory also increase. It is worth noting that fish oil is also needed to prevent diabetes. Thus, with a high level of fatty acids in the body, the risk of diabetes is reduced by 35%.

Daily Value of Omega 3 for Men

The daily dose of this supplement depends on the age of the man. Also, concomitant diseases play an important role. So, a doctor may prescribe an increased daily dose of omega 3 for diseases of the endocrine system and heart. On average, the daily value of fatty acids should be 1.6 grams for men over the age of 20.

The body will receive the required amount of DHA and EPA by consuming 90-170 grams of sea fish three times a week. It is advisable to ensure that the level of omega 3 does not account for 2% of the total calorie content of a young person’s entire daily diet. Experts recommend that ALA be at least 0.5% of daily calories. This amount can be covered with, for example, 1/2 cup of walnuts.

Where is it kept?

Since acid is not synthesized by the body on its own, it is important to know what foods contain it. Of course, the main source of omega 3 is fatty varieties of sea fish:

• Sardine;
• Tuna;
• Mackerel;
• Herring;
• Salmon;
• Salmon.

Also, polyunsaturated fatty acids are found in large quantities in cod liver, walnuts, flax and hemp seeds. Many people know that vegetable oil is an accessible source of omega acids. In this case, it doesn’t matter which one. But, nevertheless, doctors recommend consuming healthy olive, flaxseed, and sunflower oil. In general, any seafood (shrimp, clams, oysters, crabs) will saturate the body with the necessary essential substances.

The table shows the main products with omega 3:

The effect of omega 3 on men of different ages

It is important to remember that self-prescribing and taking this dietary supplement is contraindicated. At different age periods, omega 3 can have different effects. An overdose of fish oil will lead to various complications. Therefore, the daily intake of fatty acids differs for different age categories.

Boys 12-23 years old

From a biological point of view, a man can be that representative of the stronger sex who is capable of reproduction. In general, this age is 12-14 years. Is omega 3 useful during this period of life? Since fish oil in general takes an active part in growth, formation of the skeletal and muscle systems, then yes, the product is useful.

But, if there is an excess of omega 3 in the body, a decrease in the reproductive functions of a young person occurs. This applies to prolonged excess of acid levels (more than 0.5-1 year). Against this background, sperm motility decreases and they simply die. The body begins programming for their death. Therefore, even eliminating the supplement from the diet will not relieve a man of infertility. Thus, consumption of fish oil at a young age should be strictly dosed and supervised by a specialist.

Young people 23-44 years old

This age period is the peak of reproduction. If a man leads a healthy lifestyle, does not smoke, engages in active sports and eats right, he does not need additional omega 3 intake. But, unfortunately, men with bad habits and unhealthy diets are more common. In addition, the current environment is not the most favorable. Therefore, not constant, but periodic intake of the supplement as part of a vitamin complex will not harm a man in any way.

Men 44-60 years old

During this period of a man's life, the production of the sex hormone testosterone decreases. This process is natural and cannot be avoided. General hormonal imbalance leads to the onset of male menopause - andropause. It is omega 3 fatty acid that will make up for the lack of testosterone, prolong and restore male sexual activity at this age. Moreover, fish oil restores normal blood microcirculation in the pelvic area, protects the prostate gland from inflammation, adenoma and cancer. If a man already has prostate adenoma, omega 3 is taken with caution, under the supervision of a doctor. In this case, the supplement may provoke the proliferation of prostate connective tissue.

Men over 60

Periodic consumption of omega 3 at this age will have a rejuvenating effect. The nutritional supplement neutralizes the negative effects of free radicals, which protects the body from cancer. Thanks to active cell regeneration, the skin will be firmer and more elastic. The same applies to muscle tissue. Therefore, doctors very often prescribe fish oil to mature men.

– this is a group of unsaturated fatty acids that are not reproduced in the body, but are supplied only with food. The importance of this nutrient cannot be underestimated, since a deficiency of omega 3 leads to both biochemical and physiological disorders in the body. Fish and seafood are considered the optimal sources of this substance, but these unsaturated fatty acids are also found in flaxseed, nuts, vegetable oils (linseed, soybean, walnut), oat and wheat germ, legumes, and even some fruits and vegetables (but not small amount).

Unsaturated omega 3 fats are considered essential in bodybuilding, as they are key to achieving results, regardless of what the athlete is striving for (increasing strength, losing weight, building muscle mass). Without the help of these substances, athletes' performance will always be lower than it could be.

Omega 3 is a group of unsaturated fatty acids that are not reproduced in the body, but only come from food.

Effect of taking

Often, people involved in bodybuilding choose fish oil as the main source of omega 3. The capsules of the drug contain a dose of healthy unsaturated fats and are enriched with vitamins A and E. Regular use of this dietary supplement helps not only to verify the undeniable benefits of omega 3, but also allows you to feel their beneficial effects. It usually comes down to the following benefits:

• Increased protein synthesis. This is the main point in muscle growth, and fish oil has the most direct effect on it. If the use of the drug is combined with proper intake of amino acids and protein consumption, then you can observe a muscle growth rate of as much as 30%. In addition, omega 3, which is contained in fish oil, can increase the cross-sectional area of ​​muscles in bodybuilders.
• Reducing the level of catabolism (protein breakdown). Omega 3 not only participates in protein synthesis, but also prevents its destruction, while affecting completely different mechanisms of muscle metabolism.

People involved in bodybuilding choose fish oil as the main source of omega 3

• Immune support. It is no secret that after illness it is quite difficult for athletes to re-enter the usual rhythm of training. However, taking fish oil will not only help improve your overall performance, but will also protect you from diseases by sufficiently strengthening your immune system. This is due to the fact that omega 3s have a supporting effect on white blood cells - the main “building blocks” of a strong immune system.
• Increased insulin sensitivity, and as a result, fat loss. Being overweight is a major indicator that the body has lost the ability to properly manage blood sugar levels. An important step on the path to weight loss is restoring the body's normal sensitivity to insulin, and unsaturated fats are an excellent assistant in this process. Moreover, it has been experimentally proven that taking fish oil helps reduce the level of cortisol (stress hormone) in bodybuilders, which provokes not only the appearance of excess fat, but in addition also burns the muscles themselves.

ALLMAX Nutrition, Omega 3, Ultra-Pure Cold-Water Fish Oil Concentrate

• Improving cell nutrition. Regular and timely supply of a full range of nutrients in the body is extremely important for bodybuilders. Taking the drug affects cell membranes, thereby making them more permeable for the diffusion of nutrients.
• Increased metabolism. Unsaturated fatty acids increase the overall metabolic rate by restoring normal cell nutrition.
• Reduced inflammation. Omega 3s have a phenomenal effect on the inflammatory response in the body, which means the reaction to intense training will not be as noticeable. This effect is due to the fact that unsaturated fatty acids reduce the expression of genes that are involved in inflammatory processes.
• Lowers triglyceride levels. These substances are responsible for the process of fat storage, so even without drastic changes in diet, just taking fish oil, you can achieve a more attractive lipid profile.

Olimp Nutrition Gold Omega 3 65% 60 caps

• Stimulates brain function. Having excellent neuromuscular communication is very important in sports, especially if the bodybuilder is lifting weights. Only the excellent condition of this channel (brain-muscle) can guarantee the effectiveness of training and the response to it, as an increase in muscle mass.
• The key to healthy bone tissue. Fish oil can slow down the process of bone thinning, as well as the development of osteoporosis, which is of particular importance for older bodybuilders. The drug increases bone density and maintains calcium balance.
• Affects the rate of release of growth hormone. This hormone has a significant effect on the growth of muscle mass, and, therefore, is incredibly important for those bodybuilders who strive to increase volume.

As mentioned, unsaturated fatty acids are best consumed in the form of fish oil capsules. Typically, one such capsule contains 0.5 g of the substance. If we talk about dosages, they will directly depend on the goals pursued:

• to maintain health, as well as for people involved in fitness and leading an active lifestyle – 1.5–2 g per day (divided into several doses);
• for bodybuilders – 2–2.5 g per day;
• when losing weight – 3–4 g.

It is better to use the product together with food, in certain courses. 3 courses per year, lasting 1 month, are considered optimal. This is due to the fact that even such a useful dietary supplement as fish oil has its side effects and negative reactions.

Madre Labs Omega-3 Premium Fish Oil

These include:

• constant taste of fish in the mouth;
• nausea and possible vomiting;
• flatulence;
• constipation or, conversely, diarrhea;
• allergy;
• individual poor tolerability of the drug.

But, as already mentioned, such negative reactions are often observed only in the case of long-term use of fish oil. If you follow the right course and the correct dosage, and also make sure that the drug is combined with a well-thought-out diet, then no problems will arise, and all the side effects will seem like an ordinary funny “horror story”.

Where to buy omega-3

You can buy omega-3 on the American website, where there are always promotions, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which omega-3s are best for you, then they can be found at.

Omega-3 is a group of unsaturated fatty acids that cannot be synthesized in the body. With a lack of this group of fats, biochemical and physiological processes are disrupted. Without a sufficient amount of Omega-3, it is impossible to achieve significant success in sports, which is why almost all professional athletes necessarily add these fats to their diet. In this article we will talk about the importance of Omega-3 in bodybuilding.

Omega-3 is often used in the rehabilitation of patients after a heart attack, angiopathy, bone fractures and many other diseases. As for bodybuilding, Omega-3 provides athletes with the following beneficial effects:

In bodybuilding, Omega-3 is taken both during weight gain and during cutting. The dosages are almost the same. These fatty acids are often used to combat overtraining.

The only natural and complete source of Omega-3 is seafood. But since not everyone can afford to eat salmon every day, in bodybuilding these healthy fats are also obtained from fish oil, sports supplements, flaxseed oil and pharmaceutical capsules. Sports supplements and pharmaceutical preparations are most often made on the basis of fish oil, but in pharmacies you can also find capsules with flaxseed oil.

To obtain the required amount of Omega-3, athletes are recommended to eat seafood 4-6 times a week. The most healthy fats are found in salmon, tuna, mackerel, rainbow trout, and sardines.

Many athletes choose it as a source of healthy fats. But this is not the best choice. The fact is that flaxseed oil completely loses its beneficial properties within 30 days after opening the jar, so when purchasing, you need to choose bottles of flaxseed oil with the smallest volume possible (no more than half a liter, and preferably 200-300ml).

Also, flaxseed oil has a disgusting taste, so some athletes choose pharmaceutical ones. This is a good option, but you also need to consider expiration dates. We would not recommend considering sports supplements because of their high price - pharmaceutical capsules are much cheaper with almost the same composition.

We consider natural products to be the best option - preparing a delicious dish of salmon or trout several times a week should not be difficult for most people leading a healthy lifestyle.

How to take Omega-3 for bodybuilding

For ordinary people, it is recommended to consume 1-2g of Omega-3 per day. In bodybuilding, experienced athletes advise increasing the dosage to 3-4g if you are cutting, and during mass gain the optimal dosage is within 5-8g per day. If we are talking about flaxseed oil, then nutritionists recommend taking 1-2 tablespoons per day.

Omega-3 can be taken on an ongoing basis, no breaks are required. This fatty acid does not cause any side effects and is very beneficial for health.

10 facts about Omega-3

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Features of taking flaxseed oil

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1 Omega-3 fatty acids
1.1 Omega-3 and bodybuilding
2 History
3 Spectrum of effects of Omega-3
4 Ratio of Omega-6 and Omega-3
5 Omega-3 and Omega-6 fats in food
5.1
6 Omega-3 Fatty Acids and Brain Health
7 Oxidation of Omega-3 fatty acids under the influence of heat treatment
7.1 Fish oil as a source of Omega-3 fatty acids
8 Daily Value of Omega-3
9 Sports nutrition and Omega-3 fatty acids
9.1 Popular sports supplements

Omega-3 fatty acids

Omega-3 fatty acids
Omega-3 is a group of unsaturated fatty acids that are not reproduced in the body, and their deficiency causes a variety of biochemical and physiological disorders.

Omega-3s that are important include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated.

Omega-3 and bodybuilding

Without a sufficient supply of Omega-3 fatty acids in the body, it is impossible to achieve the desired results in sports, be it losing weight, gaining muscle mass or increasing strength. If you lack essential fatty acids, your achievements will always be lower than they could be. This article will talk about “good” fats, or more precisely about Omega-3 and Omega-6 polyunsaturated fatty acids, what role they play in sports and how to get enough of them.

History of Omega-3

Although Omega-3 fatty acids have been known as essential components for normal growth since the 1930s, awareness of their full importance for health has only come in the last few years. Recently, new technologies have introduced ethyl esterified Omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA. They have attracted attention as highly purified and more effective than traditional Omega-3s. In Europe they are available as sports supplements.

The beneficial effects on the cardiovascular system became well known in the 1970s, following research conducted by Greenland Inuit Tribe scientists. The subjects in the study consumed large amounts of seafood fats in order to identify their negative effects on health, but in fact, not a single cardiovascular disease was detected. The high level of Omega-3 fatty acids widely consumed by Eskimos helps reduce the concentration of “bad” fats, which are the main causes of high blood pressure, atherosclerosis, heart attacks, strokes and many other diseases.

September 8, 2004, U.S. The Food and Drug Administration has officially recognized the effectiveness of omega-3 fatty acids, and stated that "inconclusive but reasonable research suggests that consumption of EPA and DHA fatty acids reduces the risk of coronary heart disease." Nowadays, almost all official health authorities agree on the beneficial properties of Omega-3 fatty acids, and not only those associated with cardiovascular diseases, but also many others.

With the full recognition of the importance of Omega-3 fatty acids for health, a large number of supplements and sports nutrition based on Omega-3 have begun to emerge. Beneficial Effects of Omega-3 Fatty Acids

Spectrum of effects of Omega-3

Omega-3s have a wide range of positive effects that are key in bodybuilding. We list only the main ones:

Increased metabolic rate
Increasing insulin sensitivity by slowing down the movement of food contents through the gastrointestinal tract. Thus, carbohydrates are absorbed more slowly, without creating concentration peaks that cause desensitization of insulin islets.
Improving the rheological properties of blood by reducing viscosity, resulting in lower blood pressure, reducing the risk of cardiovascular diseases, blood clots, strokes and heart attacks.
Raises overall tone and increases endurance.
Promotes weight loss by reducing appetite.
They are precursors of prostaglandins - natural anti-inflammatory biologically active components of the blood. Prostaglandins reduce pain and inflammation that always accompany intense exercise. Thus, the destruction of muscle tissue after training is reduced and recovery time is shortened.
Improves brain function and improves mood. The brain matter is made up of 60% fat, and especially needs Omega-3 fatty acids to function properly.
Makes skin soft and velvety.
A healthy source of energy that does not pose the risk of fat gain.
They enhance the production of hormones, including the most important testosterone in bodybuilding.
Omega-3 polyunsaturated fatty acids are also necessary in the following situations: functional disorders of the central nervous system, accompanied by a decrease in the level of mental energy and intellectual functions, conditions of chronic fatigue, rehabilitation after acute cerebrovascular accidents; rehabilitation after a heart attack, angiopathy; osteomyelitis, bone fractures, trophic ulcers; autoimmune diseases; glomerulonephritis; pregnancy; skin diseases, cosmetic programs, cancer prevention, etc.

Omega-6 to Omega-3 ratio

Clinical studies have recently established that the ratio of Omega-6 and Omega-3 (especially linoleic and alpha-lipoic) fatty acids also plays an important role. However, these data require confirmation, since subsequent tests did not establish such a correlation.

Both Omega-3 and Omega-6 fatty acids are essential, that is, a person can only get them from food (including sports nutrition). Omega-3 and Omega-6 compete for the same enzymes, so the ratio of these fatty acids will influence the ratio of eicosanoids (their metabolic successors - hormones, mediators and cytokines) such as prostaglandins, leukotrienes, thromboxanes, which means , which will have a significant impact on the entire body.

Omega-6 metabolites can significantly enhance inflammatory responses (especially arachidonic acid), unlike Omega-3. It follows that to maintain the balance of biologically active substances, Omega-3 and Omega-6 must be consumed in certain proportions. Recommended ratios range from 1:1 to 4:1 Omega-6:Omega-3. As was calculated, these are the proportions that are evolutionarily most adequate.

Nowadays, meat from farmed animals contains large amounts of omega-6 and small amounts of omega-3. Cultivated vegetables and fruits also contain lower amounts of omega-3s than wild plants. In the last 100-150 years, the amount of omega-6 in the diet has increased significantly, also due to the increased consumption of vegetable oils such as corn, sunflower, safflower, cottonseed and soybean. The reason for this was recommendations to replace saturated fats with vegetable oils to lower blood cholesterol levels. Consumption of fish and seafood rich in omega-3 fats has decreased significantly. In the modern Western diet, the ratio of omega-6 to omega-3 is in the range of 10-30:1, instead of the required 1-4:1.

This fact explains why Omega-3 fats receive special attention.

Omega-3 and Omega-6 fats in food

Omega-3 content in seafood
In fact, the only complete source of omega-3 fats is seafood (not including pharmaceuticals). In the above oils, omega-3 fats are contained in the form of alpha-linolenic acid, and in fish and seafood in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are the most useful and active. Of course, in the body, alpha-linolenic acid can be converted into eicosapentaenoic and decosahexaenoic acids, but this process is not very effective, especially in older people, those suffering from diabetes, etc.

Unlike omega-3 fats, omega-6 polyunsaturated fatty acids are found in almost all vegetable oils. Also, omega-6 fats are found in small quantities in many other foods, for example, in fresh vegetables, so we do not experience a lack of omega-6 fatty acids. Sunflower and corn oil do not contain omega-3 fats at all, but they contain too much omega-6.

Nuts and seeds are good sources of polyunsaturated fatty acids, but only omega-6 fats. If you look at comparative tables of omega fat content in nuts, you will see that they contain omega-3 in small quantities.

Plant Sources Omega-3

Flax seeds
Many authors write about the incredible benefits of flaxseed oil, which is the richest in Omega-3 fatty acids. In addition, Omega-3 and Omega-6 fats are contained in flaxseed oil in an ideal ratio. Unfortunately, these authors forget about one feature of polyunsaturated fatty acids Omega-3 and Omega-6; they have one significant drawback - they are extremely susceptible to oxidation. Oxidation occurs especially quickly when fats are heated and when exposed to air. As a result, a huge amount of free radicals are formed, which have many negative reactions throughout the body.

Flaxseed oil does contain a lot of Omega-3 fats, but, unfortunately, it oxidizes too quickly. The number of peroxides, that is, lipid oxidation products, is huge. Such oil, along with free radicals, will do much more harm to the body than good. This oil will oxidize too quickly, even if the bottle is left in the refrigerator.

Plant Sources Omega-3

In Russia, flaxseed oil can be easily purchased at a pharmacy, but, for example, in France, the sale of flaxseed oil in bottles is prohibited due to the too high level of peroxide content. Therefore, decide for yourself whether you need it or not (for example, in Germany, Switzerland, England, and the USA it is freely sold in supermarkets).

If you still decide to purchase it and eat it, be sure to check the expiration date (6 months from the date of extraction) and make sure that it is in a light-protected container (for example, a dark brown plastic bottle). The smaller the bottle you buy, the better. Once opened, store in the refrigerator for up to 30 days.

Omega-3 fats are also found in flax seeds (in this state, polyunsaturated fats are more stable), oat germ, and wheat germ. You can find them in health food stores or in regular supermarkets in the health food section. They should always be kept in the refrigerator and used only fresh, otherwise you risk oversaturating your body with free radicals instead of omega-3 fats.

Soybean oil, pumpkin oil, hemp oil, and walnut oil also contain omega-3 fats. But don't rush to rejoice. You shouldn’t have thought that you’ll buy yourself a bottle of pumpkin oil, drink a tablespoon of it a day, and you’ll be happy. That is, the issue of saturating the body with omega-3 fats will be resolved. No, it will not.

Unfortunately, in all these oils the amount of omega-6 fats is 3, 4, 5 times higher than the content of omega-3 fats, which we are sorely lacking. As we remember from the previous lines, omega-3 and omega-6 fats compete with each other for the same enzyme systems, therefore, the more you eat such oils with a huge amount of omega-6, as well as sunflower and corn, the more difficult it is for omega -3 fats realize their beneficial effects in the body. By consuming these oils, you load your body with omega-6 fats even more.

Omega-3 fatty acids and brain health

Currently, the treatment of depression, anxiety and stress with omega-3 fatty acids is attracting close attention from medical experts. Approximately 60% of the brain is fat. And the main part of it is omega-3 fatty acids. When there is a shortage of these in the diet, other types of fats take over their work in the brain. As a result, the health of brain cells is impaired. For example, the membrane of each brain cell becomes rigid, and it takes longer to transmit electrical impulses from one cell to another. This means that the process of transmitting messages between brain cells slows down.

As a result, you cannot think clearly and your memory becomes foggy. In such cases, depression and anxiety may also develop. Research has shown that increasing the proportion of omega-3 fatty acids in your diet can help avoid these problems.

Based on these data, the American Heart Association recommends eating two to three fish meals per week. The best ones for omega-3 fatty acids are wild salmon, mackerel, notothenia, cod, halibut, rainbow trout, crustaceans, sardines, herring and tuna. See Table 4.2 for the nutritional value of seafood. Additionally, omega-3s are found in green leafy vegetables, nuts, canola oil, tofu, and flaxseeds. However, they are different from those found in fish oil. This, in addition to EPA and DHA, is the third type of omega-3 fatty acids - ALA. To become beneficial, ALA must be converted in the body to EPA or DHA. When you eat flaxseed or get ALA from some other source, only 5% of the ALA is converted into EPA and DHA. Moreover, for this to happen, you must be absolutely healthy and get enough nutrients.

Most people can't get that 5% in full. While flaxseed and other sources of omega-3 fatty acids (except fish) have some benefits, they are not a substitute for EPA and DHA. I recommend that my clients eat five fish dishes a week. And when they are on the road and do not have the opportunity to eat fish, I advise them to consume capsules with fish oil.

Oxidation of Omega-3 Fatty Acids by Heat Treatment

Many authors note that the greatest danger to Omega fatty acids is high temperature during cooking. You may disagree with this, since Omega-3 fatty acids are found in oil that has been repeatedly heated. Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health, studied this problem separately, and also believes that temperature treatment is not the main factor in oxidation. A much greater danger is posed by long-term storage in the open air when exposed to sunlight, when everything predisposes to the oxidation of Omega-3 fatty acids. Keep food sealed in a cool, dark place.

Fish oil as a source of Omega-3 fatty acids

By buying fish oil, you may not actually be getting enough omega-3 fatty acids, says Rufus Turner, a scientist who studies lipids at Crop & Food Research. He and his colleague Dr Carlene McLean examined commercially available fish oils. They found that the samples contained different levels of primary and secondary oxidized fatty acids. Moreover, it was found that oxidized fatty acids have a carcinogenic effect and anti-inflammatory effect. They have almost the exact opposite set of actions compared to Omega-3 fatty acids: they increase the risk of atherosclerosis, thrombosis, hypertension, etc. Dr Turner says that, unfortunately, the content of omega-3 fatty acids in fish oil is not constant, and There is a much greater predisposition to oxidation compared to vegetable fats or other animal fats. Oxidation of fish oils begins at an accelerated pace immediately after extraction, and actively continues throughout the storage period.

Omega-3 Daily Value

To improve health and normalize cholesterol levels, it is enough to take 1-1.5 g of Omega-3 per day
When doing bodybuilding, doses of 2-3 g daily are required to increase muscle mass.
When losing weight, take 3-4 g of Omega-3
Sports nutrition and Omega-3 fatty acids

So, it becomes clear that it is very difficult for modern people to get enough Omega-3 fatty acids from regular food. In addition, it is difficult to store foods that are rich in Omega-3 fatty acids - you often risk exposing your body to active radicals, causing major damage, instead of the beneficial properties of essential fatty acids.

It is also almost impossible to combine food in a dietary manner to create the optimal ratio of Omega-6 and Omega-3 fatty acids. Not every person wants to eat fish 4-5 times a week. And given the high fat content in the meat of fish rich in Omega-3, it can interfere with the formation of a beautiful and slender figure, as well as sculpted muscles. But there is a way out; currently the sports nutrition market presents a very wide variety of supplements with Omega-3 fatty acids. Scientists have taken great care to protect Omega-3 from oxidation and added antioxidants such as vitamin E, Astaxanthin and others.

Popular sports supplements

Fish Oil from Optimum Nutrition
Lipidex from SAN
Vaporize by MAN
Flaxseed Oil Softgels from Optimum Nutrition
Animal Omega by Universal

The popularity and demand for sports nutritional supplements is growing every day. Professional athletes, beginners in sports and people leading an active and healthy lifestyle have appreciated the benefits of saturating the body with all the beneficial substances that it is not able to obtain from those included in our diet. This is due to the decline in the quality of modern products and the predominance of semi-finished products in the daily menu, which carry virtually no benefit. One of the substances that our body constantly needs is omega-3.

This dietary supplement is found in fish oil and is a valuable substance that takes part in many internal processes. Unfortunately, omega-3 is not produced by the body itself, which is why its reserves must be replenished by consuming additional nutritional supplements. Regular intake of omega-3 into the body is especially important for athletes who often subject themselves to intense physical activity.

What is Omega-3

Omega-3 fatty acids were or were known many years ago. They were used to normalize growth and strengthen the body. They began to be used as a sports nutritional supplement only recently. The information obtained to date indicates that omega-3 is an independent group of unsaturated fatty acids that are not capable of being produced by the human body, which is why they must be obtained from external sources, which are food or special nutritional supplements. As a result of a lack of these acids in the body, negative changes can occur, expressed in the form of biochemical and physiological disorders. This type of dietary supplement has found its use not only in medicine, but also in sports, helping to improve physical performance, gain muscle mass and even lose excess weight, depending on the specific use of omega-3.

Omega-3 in sports

As mentioned earlier, omega-3 is of particular importance for athletes, especially those involved in professional sports such as bodybuilding. This is due to the fact that as a result of a deficiency of this substance in the body, it is very difficult to achieve the desired results and increase endurance and muscle mass, giving the muscles the desired relief. If there is a lack of omega-3 in the body, the muscles are not able to carry out the load to which they are exposed during intense training, weight is not lost to the desired extent and fat mass is not used as a source of additional energy. By refusing to additionally consume this beneficial substance, the athlete will have to put in much more effort to achieve the desired results, which can lead to exhaustion of the body, loss of strength and the development of various chronic diseases.

Omega-3 properties

Omega-3 has a wide range of positive effects on our body, and not all of them are related to athletic performance. Therefore, each of us should include this nutritional supplement in our diet, even if you do not connect your life with professional sports.

Omega-3 fatty acids help improve metabolism and normalize metabolic processes in the body. They take part in the process of digesting food, slowing down its movement through the intestines, thereby slowing down the process of assimilation of carbohydrates, which are the main source of energy for the body. Omega-3 is able to develop insulin resistance and increase its levels in the body, preventing disturbances in insulin production.

This food supplement has a positive effect on the condition and functioning of the cardiovascular system, thins the blood to the required concentration, thereby preventing the formation of clots. Regular consumption of omega-3 helps improve blood pressure, reduces the risk of hypertension, heart attacks, strokes and thrombosis, as well as vascular heart diseases. People who maintain omega-3 levels in the body are not at risk of heart failure and cancer.

Omega-3 is often used for weight loss. This is due to the fact that these acids can influence appetite, eliminating the feeling of hunger and, thereby, allowing you to significantly reduce portion sizes. With the help of this acid, you can effectively and quickly get rid of excess weight and excess fat deposits in the abdominal area by combining omega-3 intake with physical activity.

Omega-3 fatty acids are often used to prevent stress. They improve brain activity, elevate mood, increase body tone and help increase alertness, activity and concentration. This is due to the fact that more than half of the human brain consists of adipose tissue, which especially needs to be saturated with omega-3 acids.

There are a number of diseases for which omega-3s are the main nutritional supplements that help normalize internal processes and speedy recovery. It is necessary to replenish omega-3 reserves in a timely manner in case of disorders of the functions of the central nervous system, chronic fatigue, overwork, fractures of the limbs, diseases of the epidermis, ulcers, osteomyelitis, as well as during pregnancy and during the rehabilitation period after heart attacks and strokes.

Sources of Omega-3

You can get omega-3 fatty acids from sports nutritional supplements, which are sold in specialized sports nutrition stores, or from natural products. The best source of omega-3 is, of course, fish oil, which consists almost entirely of this substance. Based on this, it makes sense that fish and seafood are also a rich source of omega-3. In fish, this substance is contained in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are more useful and active than omega-3, presented in the form of a sports nutritional supplement. The disadvantage of this source is the high calorie content of products that contain omega-3, which is why in order to ensure the required amount of this substance in the body, it is necessary to consume a large amount of calories, which is not always acceptable.

There are also plant sources of omega-3 that contain high levels of this acid, but are lower in calories than animal sources. Plant sources of omega-3 fatty acids include flax seeds and flaxseed oil, roasted soy kernels, walnuts, legumes, oat and wheat germ, and vegetable oils such as hemp, soybean, and pumpkin seed oils. But, in addition to omega-3, these oils also contain omega-6 fatty acids, the consumption of which in large quantities is extremely undesirable.

Omega-3 uses

Your omega-3 intake will vary depending on your goals. In order to reduce cholesterol levels in the body, the daily intake of omega-3 should be no more than 1-1.5 g of the substance. For those who regularly and intensively exercise, the amount of omega-3 increases to 2-3 g per day. And when losing weight, to lose weight and get rid of fat deposits, you need to consume 3-4 g of omega-3.

Makhnonosova Ekaterina
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