Omega 3 For Athletic Performance

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Omega 3 For Athletic Performance

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Omega 3 For Athletic Peformance

Essential fats are required fats we cannot make and therefore must consume from an outside source. One category of these fats found in fish oil – Omega 3 fats – are a must when it comes to optimal athletic performance. Here are some of the ways they can help you maximize your performance and get results.

Faster recovery: Omega-3 fatty acids are renowned for their anti-inflammatory properties.  After a tough workout, you may feel sore or stiff, or you might experience swelling, redness or tenderness in certain areas. This is called inflammation, and it’s the body’s way of protecting itself. It can also slow down the body’s recovery process and tissue repair.  Look for a supplement high in EPA, which is the essential fatty acid with the most anti-inflammatory properties.

Less soreness: Omega-3 assists blood flow to muscles during exercise, and some studies show supplementation decreases muscle soreness by 35%. As well, athletes with a high omega-3 intake experience less swelling and an increased range of motion after a workout.

Increased fat burning and metabolism: Studies show that omega-3 supplementation combined with exercise leads to increased fat burning in muscles and inhibits fat storage.

Increased mental focus and concentration: Omega-3 has been linked with an increase in clarity, memory, and concentration and can actually help you stay focused and alert.

Improved cardiovascular function: Omega-3 improves heart parameters during exercise by reducing heart rate and improving oxygen delivery to the heart.

While eating wild caught fish is a great way to get omega-3 essential fats, the truth is most people do not eat enough fish every week to obtain a healthy amount of omega-3. In addition, some fish can contain dangerous amounts of toxins like mercury and PCBs. Best practice is to supplement our diets with pure, pharmaceutical grade fish oil that is molecularly purified to remove toxins. Never forget that even essential supplements only help fill the gaps in your diet. They never replace the action steps you and your family need to include in your lifestyle if the best version of you is what you plan on experiencing everyday.

References:
1. Kerksick et al. (2008) International Society of Sports Nutrition position stand: Nutrient Timing. Journal of the International Society of Sports Nutrition. 5:17. Accessed 7/15/13 fromhttp://www.jissn.com/content/5/1/17
2. Suryawan A et al. (1998).A molecular model of human branched-chain amino acid metabolism American Journal of Clinical Nutrition 68:72–81
3. Smriga, Miro et al. (2007). Oral treatment with l-lysine and l-arginine reduces anxiety and basal cortisol levels in healthy humans. Biomedical Research 28 (2) 85-90. Accessed 7/15/13 fromhttps://www.jstage.jst.go.jp/article/biomedres/28/2/28_2_85/_pdf
4. Health Canada.(2009). Natural Health Products Monograph: Glucosamine. Accessed 7/15/13 fromhttp://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=102&lang=eng
5. Health Canada.(2008). Natural Health Products Monograph: Glutamine. Accessed 7/15/13 fromhttp://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=126&lang=eng
6. Bernardot, Dan 2012. Advanced Sports Nutrition. Human Kinetics

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