Omega 3 is a complex of polyunsaturated fatty acids (PUFAs), which are practically not formed in the human body and therefore must be supplied with food.
Omega 3 for bodybuilding is more than necessary, both for muscles and for overall health.
Therefore, all athletes must, on a mandatory and regular basis, replenish the body with polyunsaturated acids from the outside.
Lack of them in the diet leads to serious changes in health. PUFAs are necessary for the active functioning of the brain, vascular, immune and reproductive systems, as well as for improving the condition of the skin and nails. Omega 3 acids are highly valued for their antioxidant properties. You can take omega 3 supplements or fish oil, which has omega 3 as the main ingredient.
Flax and soybean oils are prominent representatives of products that contain PUFAs, and the source of PUFAs of animal origin is fish, i.e. fish oil.
Omena 3 is an important structural component of the cell membranes of the human body, and many processes depend on the state of the membranes: the transmission of nerve impulse signals along the reflex arc, the efficiency of such organs as the brain, heart, retina.
Such a complex effect of omega-3 fatty acids on the whole body has been known for quite a long time, but only relatively recently began to pay attention to their effect on muscle anabolism and increase in strength.
- Improve brain function, elevate mood. The medulla is composed of 60% fat and especially needs omega-3 fatty acids to function properly.
- Improving the rheological properties of blood, by reducing the viscosity, resulting in reduced blood pressure, reduces the risk of cardiovascular diseases, blood clots, strokes and heart attacks.
- Make skin soft and velvety.
- Promotes weight loss by reducing appetite
The use of Omega 3 in bodybuilding and other strength training
Omega 3 is a very important and necessary drug that has a wide range of positive effects and plays an important role in bodybuilding, powerlifting and other strength sports associated with weight lifting.:
Improved anabolism and metabolic rate;
Omega 3 supplementation increases the anabolic response of protein and insulin and increases muscle strength. An increase in insulin sensitivity occurs 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 islands.
Raises the overall tone and increases endurance.
They are precursors of prostaglandins - natural anti-inflammatory biologically active blood components. Prostaglandins reduce the pain and inflammation that always accompanies intense exercise. Thus, the destruction of muscle tissue after training is reduced, and recovery time is shortened.
A healthy source of energy that does not create the risk of increasing fat mass.
Enhance the production of hormones, including the most important testosterone in bodybuilding.
Polyunsaturated fatty acids of the Omega-3 series 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, rehabilitation after acute disorders of cerebral circulation; rehabilitation after a heart attack, angiopathy; osteomyelitis, bone fractures, trophic ulcers; autoimmune diseases; glomerulonephritis; pregnancy; skin diseases, cosmetic programs, cancer prevention and more.
In a state of chronic fatigue, Omega 3 is prescribed in courses of three months.
For the average adult, the daily intake of Omega 3 was derived. It is 1.8 g for women, and 2 g for men.
Recommendations for use:
It can be recommended as a source of Omega 3 polyunsaturated fatty acids. It has antioxidant properties, contributes to the normalization of the functioning of the cardiovascular system, and a moderate decrease in blood pressure.
The course of admission is around one month, then it is advisable to consult with a sports doctor.
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Conclusions
Be sure to include omega 3s in your diet and reap the full benefits they provide, but be careful. Take a break between doses and do not exceed the dosage.
