WHAT ARE AND HOW INFLUENCE THE OMEGA 3 IN ATHLETES?
Many of us have probably heard about omega-3 fatty acids. There are also the omega-6 and omega-9, but this time we will focus on the first, that bring more benefits to the body and commonly known more. Omega-3 fatty acids are essential for the proper functioning of our body. These fatty acids are mainly known because sardines, anchovies, herring, salmon, tuna, are found naturally in oily fish - in addition to other foods.
What are acids omega-3 fats?
There are three types of fatty acids: saturated fatty acids, unsaturated fatty acids and polyunsaturated fatty acids , ordered from "worst" to "best" for our organism. We will leave the first two, the harmful.
Within the polyunsaturated fatty acids we find omega-3, omega-6 and omega-9. Any of these three types of fatty acids are essential, i.e. our body is unable to synthesize them on its single and we ingest them through food or food supplements. For this reason, it is essential to take omega-3-rich foods or taking supplements.
But at the same time, omega-3 fatty acids are divided into two types: those of short-chain derivatives of plants and vegetables and long-chain that we find in fish, krill oil - what fish - feed on and in algae. Fish consumption is more globalized and is the way in which we consume it.
In what food do we find them?
Of short-chain we find in nuts - nuts, almonds, chestnuts, vegetables - broccoli, which contains higher amount is but also in spinach, chard, etc - and olive oil. Those of long-chain are divided into EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic acid), found mainly in fish and fish oil. Can be found in higher proportions in oily fish, such as sardines, herring, salmon, mackerel, tuna, mackerel, etc.
Benefits of EPA and DHA
The effects on body composition of combined supplements of fish oil - rich in omega-3 - with physical exercise is demonstrated in numerous studies. As a result, they decrease the percentage of body fat in favor of an increase in muscle mass. In addition, in its variant therapeutic aid in cardiovascular pathologies, reducing the risk of developing a disease, cardiovascular, and respiratory diseases such as asthma - protects against bronchoconstriction consequence of exercise-.
Both the EPA and DHA , taken in sufficient quantity can help in muscle recovery and the performance of the athlete, as well as to maintain the normal functioning of the heart - they are vasodilators, antiarrhythmic drugs and anticoagulants. They are able to reduce muscle pain, increase strength, increase the percentage of muscle mass and/or reduce the appearance of fatigue.
The EPA has anti-inflammatory properties and features, reduces muscle pain, improves performance and reduces the recovery time of injuries.
DHA plays the welcome improving concentration and memory, helping to be emotionally more positive and is a good method for maintenance of vision.
Based Omega-3 supplements
If you buy a food rich in omega-3 supplement better have some requirements into account, including the origin and quality of the oil. Best in small fish, which will have less concentration of mercury and lead. Also monitor the concentration of this acid, the "cheap" have very low concentrations should not bring so many benefits. Most studies advise to consume a minimum of 1g per day of EPA and/or DHA
It has no effects side nor derived from taking this supplement and the results are comparable from the first day, being close to 3 months the moment of greatest improvement.
