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

Contents

What are omega 3?

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

The health benefits of omega 3s

Omega 3s are responsible for many chemical reactions in the body. They promote cardiovascular health by reducing blood pressure and improving blood vessel function. 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 healthy hair, nails and skin.

The benefits of omega 3 for bodybuilding

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

Muscle growth: Omega 3s play an important role in mass gain. Indeed, they stimulate anabolism by activating the enzyme mTOR (mammalian Target of Rapamycin), responsible for muscle growth. They reduce muscle catabolism and the intensity of aches, which makes it possible to shorten recovery periods. Supplementing with omega 3 as part of muscle mass gain is therefore ideal.

Anti-fat action: In the context of weight loss, omega 3s prove 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. Also, omega 3s provide energy by utilizing saturated fats which expand adipose tissue, thereby inhibiting fat growth. For dryness, omega 3s 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 endurance and improve performance.

Side effects related to overdose

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

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

However, it is rare to contract an overdose of omega 3 inadvertently. Overdoses are mostly misused, caused by people who deliberately 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 less heavy metals than oily fish.

There are few vegetable sources rich in omega 3. Some will cite walnut, linseed 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 reach 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 make up for deficiencies. However, several criteria should 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 the practice of bodybuilding. In the context 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 reached. Nutrimuscle helps you choose your omega 3 in an article setting out the selection criteria to take into account.