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In 2015, 90% of the French population was affected by an omega 3 deficiency, according to ANSES. This monumental gap is due to an excessive consumption of omega-6 and not enough omega 3. This deficiency can affect the health of the athlete and their performance. Nutrimuscle tells you everything there is to know about omega 3 for bodybuilding and what are the benefits of supplementing
What are omega 3?
Omega 3s are essential fatty acids. This means that they must be supplied by an exogenous source because the body cannot synthesize them. Omega 3s are divided into different types, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are particularly important for health.
The health benefits of omega 3
Omega 3s are responsible for many chemical reactions in the body. They ensure 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 in bodybuilding. They help maintain good general health and optimize sports performance.
Muscle growth
Omega 3s play an important role in gaining mass. Indeed, they stimulate anabolism by activating the mTOR (mammalian Target of Rapamycin) enzyme, responsible for muscle growth. They reduce muscle catabolism and the intensity of muscle soreness, 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. In addition, omega 3 are thermogenic micronutrients that stimulate the metabolism to burn more fat. In addition, omega 3 provides energy by using saturated fats that expand adipose tissue, thus inhibiting fat growth. For drying, omega 3 are also good allies.
Recovery
Thanks to their anti-inflammatory action, they reduce the intensity of muscle aches and promote recovery. This allows the athlete to train more frequently, develop their endurance and improve their performance.
Side effects of overdose
Although omega 3 is beneficial for health, excessive consumption also presents risks, especially for athletes.
Excessive consumption of omega-3 can lead to thinning of the blood, which can lead to excessive bleeding in the event of an injury or surgery. Some people may experience headaches, extreme fatigue, or minor skin rashes. Others may find that their LDL cholesterol levels have suddenly increased. Symptoms vary from person to person.
However, it is rare to accidentally overdose on omega-3. Overdoses are mostly caused by misuse, caused by people who intentionally exceed the recommended doses.
Foods rich in Omega 3
The best sources of omega 3 are oily 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. In fact, 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 composed of fish oil such as krill or sardines and help to compensate 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.
What you need to remember
Omega 3s are real allies for bodybuilding. As part of weight loss or muscle gain, they preserve health and help optimize muscle recovery. It is best to turn to their form of food supplements because the diet does not allow you to reach the recommended daily intake.
