The benefits of omega-3s have been touted for years. Cardiovascular health, a boost to morale and a way to limit inflammation: they have supposedly positive effects on health. But what about omega-3 consumption by athletes? What are the benefits of taking them for bodybuilding? What dosage should be respected? 

Omega 3: what role do these essential fatty acids play? 

Macronutrients include carbohydrates, proteins and ... fats. lipids. Omega-3s belong to the latter family. These polyunsaturated fatty acids are known in three forms:

• l'alpha, linolenic acid (ALA)found mainly in plants;
• l'eicosapentaenoic acid (EPA)the main omega-3 found in fish,
• l'docosahexaenoic acid (DHA).

ALA is the only one of these essential omega-3This means that it must be supplied by the diet, and the body does not manufacture it. EPA and DHA, on the other hand, are produced by the body, but in insufficient quantities.

Omega-3s are constituents of cell membranes They play a part in their formation and balance. This is especially true at the neuronal level, making them indispensable for the development of the nervous systemwith their role in the renewal of neuronal sheaths. Some studies show that they may also be of interest for mental health as well as cognitive abilities (memory and concentration) and that a deficiency could have negative effects.

Omega-3s are also closely linked to cardiovascular cardiovascular health.

Omega-3s are already recognized as contributing to normal vision (from 250 mg DHA per day), normal blood pressure (from normal blood pressure (from 3g EPA and DHA per day)normal blood triglyceride levels (from 2g DHA per day), and normal heart function heart function (from 250 mg EPA and DHA per day).

Why supplement with omega-3 for health? 

If omega-3 are well known to the public, so are omega-6 and omega-9 (found in olive oil).

Omega-6s are also considered essential fatty acids, as is ALA. But these omegas are at the heart of a problem in the modern diet. In fact, to contribute to good health, fatty acid consumption must respect an ideal ratio : 1 omega-3 for 5 omega-6.

The problem? Today's meals would lead us to eat 10 to 30 times more omega-6 than omega-3. This general imbalance could be associated with a greater risk of pathologies.

To reduce this gap, there are two solutions: reduce omega-6 consumption and increase omega-3 consumption, within the limits of the nutritional recommendations (around 1.6 g ALA/day for women and 2 g for men).

If your diet isn't sufficient to achieve this omega-3 intake, you can consider taking dietary supplements !

What are the benefits of omega-3 for bodybuilding? 

Omega-3s are an integral part of our membranes, acting on both cardiovascular and neuronal health. They therefore have benefits for athletes Which ones?

 

• Strengthening muscle functions

Today, there is no real scientific proof that consumption of omega-3 supplements directly promotes muscle mass gain. However, this does not mean that omega-3s are of no benefit to muscular muscle function !

In fact, studies have shown that sufficient intake of omega-3s has an effect on neuromuscular activity increasing muscle strength during training, as well as and reactivity during certain exercises. Whether for bodybuilding or cross-training, an intake of omega-3 is a solution for strengthening muscular functions.

Another study study carried out on rugby players showed the benefits of omega-3s in terms of reduced muscular fatigueand maintainingexplosive movementsthus contributing to sporting performance.

• Optimized mental state for better performance 

Omega-3s are good for mental health. Although further scientific research is needed, the effects of omega-3s have already been demonstrated on the brain, by influencing mood and stress.

A better mood is generally associated with increased motivation and better performance. better performancedon't you think?

• Better recovery 

According to some studies, sufficient intake of omega-3s canreduce muscle pain after exercise. A study showed a reduction in muscle fatigue 48 hours after plyometric exercise. Further results are still needed, however.

 

• Omega-3 for cardiovascular protection 

There is a close link between cardiovascular health and omega-3 consumption. They help reduce blood pressure, limit triglyceride levels in the blood, promote blood blood fluidity and promote healthy arteries. A good point for body-builderisn't it?

How much omega-3 should bodybuilders take? 

The recommended doses of omega-3 (Recommended Dietary Allowances) are between 2 and 3 g per day. It is estimated that approximately 1% of total ALAintake, i.e. around 2 g for a man eating 2,000 calories a day.

With regard toEPA and DHAit is advisable to consume 250 mg of DHA and 250 mg of EPA daily.

These intakes include the nutrients found on your plate and in food supplements. These requirements are no different for high-level athletesparticularly in bodybuilding.

Omega-3 supplements Inshape Nutrition provide you with 700 mg of omega-3 and are therefore perfectly compatible with a balanced diet.

The higher daily intake of omega-3s shows no positive effect on health.