Omega-3 fatty acids in bodybuilding
Omega-3 is a separate group of unsaturated fatty acids not produced by the human body. In the case of a deficiency of these acids, a person may experience certain consequences, such as physiological and biochemical disorders. Without adequate intake of Omega-3 fatty acids in the body, it is impossible to achieve the desired results in sports. It doesn`t matter if its a weight loss, gaining muscle mass or increasing strength.
With a lack of essential fatty acids, your performance will always be lower than it could have been. In this article, we’ll take a closer look at the effects of Omega-3 fatty acids. We will also learn how an athlete can get the daily intake of these substances.
Effectiveness of Omega-3 Fatty Acids
Polyunsaturated fatty acids have a number of beneficial effects that are most relevant to bodybuilding. Many athletes are interested in how to gain weight in a healthy way. And these supplements can be the answer to it. Omega-3 has a positive effect on the secretion of testosterone, which is responsible not only for sexual function. But it is also important for protein biosynthesis, that is, for the growth of muscle mass. And testosterone is also a powerful natural anabolic. And these are far from all the functions of the hormone most important for a man.
However, testosterone is also necessary for women, who want to know how to gain weight fast for women. Because with its help you can achieve accelerated muscle growth, increased formation of red blood cells. Testosterone also influences faster tissue regeneration, improved metabolism, and bone strength. It helps us to cope with stressful situations, to be confident, strong, resilient, and … smart. Yes, that’s right, because testosterone directly affects the formation of new neural connections between brain cells. This means that we increase the possibilities of our memory.
But why, you ask, is Omega-3 so important for testosterone production? The fact is that the main building blocks for this hormone are amino acids and polyunsaturated fats. Their deficiency significantly affects the level of testosterone in the blood. If we get enough amino acids by eating animal meat, then we can get Omega-3 only from fatty foods. Also, for the synthesis of testosterone, we need cholesterol, which is produced by the liver. And it turns out that we cannot do without the drug Omega-3.
Other useful effects
It is useful for athletes to know that Omega-3 reduces the level of “bad” cholesterol, normalizes blood pressure, has immunomodulatory, anti-inflammatory and anti-allergic effects. Also, this substance raises the general tone of the body, protects blood vessels and capillaries. It is a powerful antioxidant that prevents radical oxygen species from destroying our cells. For those serious about bodybuilding and those looking to stay fit, Omega-3 is a reliable assistant that will increase the efficiency of your workouts and energize your body.
Sources of Omega-3 acids
In fact, seafood is the only complete source of omega-3 fats. This is true when we do not consider pharmaceuticals and sports nutrition. Omega-3 contains in fish and seafood in the most easy-to-digest form.
Unlike omega-3 fats, omega-6 polyunsaturated fatty acids contains in almost all vegetable oils. Omega-6 fats are also found in small amounts in many other foods, such as fresh vegetables. Therefore, we do not experience a lack of omega-6 fatty acids. Sunflower and corn oils do not contain omega-3 fats at all, but they have too much omega-6.
Nuts and seeds are good sources of polyunsaturated fatty acids, but only omega-6 fats. If you look at the comparison tables for omega fats in nuts, you will see that omega-3s are found in negligible amounts.
Plant Sources of Omega-3
Many authors write about the incredible benefits of flaxseed oil, which is the richest in Omega-3 fatty acids. In addition, flaxseed oil contains Omega-3 and Omega-6 fats in an ideal ratio. Unfortunately, these authors forget about one feature of Omega-3 and Omega-6 polyunsaturated fatty acids. The fact is that they have one significant drawback – they are extremely susceptible to oxidation. Oxidation occurs especially quickly when you heat the fats and when they are interacting with air. As a result, a huge number of free radicals are formed, which have many negative reactions to the entire 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 enormous. Such oil will do the body, along with free radicals, much more harm than good. This oil will oxidize too quickly even if the bottle is left in the refrigerator.
Omega-3 fats are also in flax seeds (in this state, polyunsaturated fats are more stable), oat germ, wheat germ. You can find them in health food stores or in regular supermarkets in the health food section. You should always keep them in the refrigerator and use only fresh, otherwise, you risk saturating your body with free radicals instead of omega-3 fats.
Sports nutrition and omega-3 fatty acids
So, it becomes clear that it is very difficult for a modern person 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. Often, you run the risk of exposing your body to an attack of active radicals, causing major damage, instead of the beneficial properties of essential fatty acids.
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-3s from oxidation and have added antioxidants and vitamins to the composition.
Regardless of whether you are taking sports supplements or not, you should not neglect your intake of fatty acids. Such supplements you should include in the menu, even if you do not want to build muscle, but simply strive to remain healthy and energetic. A huge number of studies and scientific papers confirm the pronounced positive effects of regular intake of Omega-3.