The popularity and demand for sports nutritional supplements is growing every day. Professional athletes, newcomers to sports and people leading an active and healthy lifestyle have appreciated the benefits of sports nutrition, which allows us to saturate the body with all the beneficial substances that it is not able to get from the foods 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 have practically no benefit. One of the substances that our body constantly needs is omega-3.
This nutritional 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 through the use of additional nutritional supplements. Regular intake of omega-3 is especially important for athletes who often subject themselves to intense physical exertion.
What is omega-3
Omega-3 fatty acids or fish oil have been known for many years. They were used to normalize growth and strengthen the body. They have only recently been used as a sports nutritional supplement. The information received 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 it is necessary to obtain them from external sources, which are food or special nutritional supplements. As a result of the lack of these acids in the body, negative changes can occur, expressed in the form of biochemical and physiological disorders. This type of nutritional supplement has found its application not only in medicine, but also in sports, helping to improve physical performance, gain muscle mass and even lose weight, depending on the characteristics of the use of omega-3.
Omega-3 in sports
As stated earlier, omega-3s are of particular importance to 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 muscles the desired relief. With a lack of omega-3 in the body, the muscles are not able to perform the load that they are exposed to during intense training, weight is not reduced to the desired degree, and fat mass is not used as a source of additional energy. Refusing the additional use of this useful substance, the athlete will have to make 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 associate 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 digestion of food, slowing down its movement through the intestines, which slows 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 performance in the body, preventing violations of insulin production.
This food supplement has a positive effect on the state and functioning of the cardiovascular system, dilutes the blood to the desired concentration, thereby preventing the formation of clots. Regular consumption of omega-3 improves blood pressure, reduces the risk of hypertension, heart attacks, strokes and thrombosis, as well as vascular heart disease. People who maintain the level of omega-3 in the body are not threatened with heart failure and the occurrence of cancerous tumors.
Often omega-3 is used for weight loss. This is due to the fact that these acids can affect 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 abdomen, combining the intake of omega-3 with physical activity.
Often, omega-3 fatty acids are used to prevent stress. They improve brain activity, cheer up, increase the tone of the body and help increase mindfulness, activity and concentration. This is due to the fact that the human brain is more than half composed of adipose tissues, which especially need to be saturated with omega-3.omega-3 acids in sports.
There are a number of diseases in which omega-3s are the main nutritional supplements that contribute to the normalization of internal processes and a speedy recovery. Timely replenishment of omega-3 reserves is necessary for disorders 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.
Omega 3 sources
Omega-3 fatty acids can be obtained from sports nutrition 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 is almost entirely composed of this substance. Based on this, it is quite logical that fish and seafood are also a rich source of omega-3s. In fish, this substance is found 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 provide the right amount of this substance in the body, it is necessary to consume a large number of calories, which is not always acceptable.
There are also plant-based sources of omega-3s 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 linseed oil, roasted soybean 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 highly undesirable.
The use of omega-3
The amount of omega-3 intake varies depending on what goals you are pursuing. To reduce the level of cholesterol in the body, the daily norm of omega-3 should be no more than 1-1.5 g of the substance. For those who regularly and intensively play sports, the amount of omega-3 increases to 2-3 g per day. And when losing weight, to reduce weight and get rid of body fat, you need to consume 3-4 g of omega-3.