The benefits of Omega 3 for bodybuilding

In 2015, 90% of the French population was affected by an omega 3 deficiency, according to ANSES. This monumental gap is due to too much consumption of omega-6 and not enough omega 3. This lack can affect the athlete's health and their performance. Nutrimuscle tells you everything there is to know about omega 3 for bodybuilding and the benefits of supplementing.

Contents

What are omega 3?

Omega 3s are essential fatty acids. This means that they must be provided by an exogenous source because the body cannot synthesize them. Omega 3 is distinguished into different types including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are particularly important for health.

The health benefits of omega 3

Omega 3 is responsible for many chemical reactions in the body. They ensure cardiovascular health by reducing blood pressure and improving the function of blood vessels. They strengthen the immune and bone systems. Their anti-inflammatory action protects nerve cells and could prevent degenerative diseases.

Omega 3 supplementation also helps restore the health of hair, nails and skin.

The benefits of omega 3 for bodybuilding

Omega 3 has many benefits for bodybuilding. They help maintain good general health and optimize sports performance.

Muscle growth: Omega 3 plays an important role in mass gain. In fact, they stimulate anabolism by activating the mTOR (mammalian Target of Rapamycin) enzyme, responsible for muscle growth. They reduce muscle catabolism and the intensity of aches, which shortens recovery periods. Supplementing with omega 3 as part of gaining muscle mass is therefore ideal.

Anti-fat action: In the context of weight loss, omega 3 proves to be real allies. They reduce appetite and increase the secretion of appetite suppressant hormones. Additionally, Omega 3s are thermogenic micronutrients that boost metabolism to burn more fat. Additionally, omega 3 provides energy by utilizing saturated fats which expand adipose tissue, thereby inhibiting fat growth. For dryness, omega 3 are also good allies.

Recovery : Thanks to their anti-inflammatory action, they reduce the intensity of aches and promote recovery. This allows the athlete to train more frequently, develop their endurance and improve their performance.

Side effects related to overdose

Although omega 3 is beneficial for health, excessive consumption also poses risks, especially among athletes.

Excessive consumption of omega 3 can lead to blood thinning and therefore a risk of excessive bleeding in the event of an injury or surgery. Some people may experience headaches, severe fatigue or small skin rashes. Other people find that their LDL cholesterol levels have suddenly increased. Symptoms vary depending on the person.

However, it is rare to accidentally overdose on omega 3. Overdoses are mainly the subject of misuse, caused by people who voluntarily exceed the recommended doses.

Foods rich in omega 3

The best sources of omega 3 are fatty fish (salmon, tuna, swordfish) and small fish (sardines, mackerel, krill). The advantage of the latter is that they contain fewer heavy metals than oily fish.

There are few plant sources rich in omega 3. Some will mention walnut, flax or rapeseed oils. The problem with these sources is that they only contain ALA. Indeed, animals synthesize EPA and DHA, which is why plant sources do not contain them.

Omega 3 supplementation

It is difficult to achieve the recommended amounts of omega 3 , especially with today's diet too rich in omega-6. Omega 3 supplements are made from fish oil such as krill or sardines and can make up for deficiencies. However, several criteria must be taken into account when choosing your omega 3: the origin of the ingredients, the type of fishing, and the TOTOX index. Nutrimuscle helps you choose your omega 3 in a dedicated article.

What you must remember

Omega 3s are real allies for bodybuilding. As part of weight loss or muscle gain, they preserve health and optimize muscle recovery. It is preferable to turn to their form of food supplements because the diet does not allow the recommended daily intake to be achieved. Nutrimuscle helps you choose your omega 3 in an article setting out the selection criteria to take into account.