You must have heard of the benefits Omega-3s possess for the brain and heart health but did you know they can also be useful for people who are into sports and live an active lifestyle?
Working out is one of the best things one can do in a daily routine, but it can also be stressful on your muscles if you are not providing your body with the right food and nutrients. Nutrients, including Omega 3s, can repair the damage that occurs during a workout and has a variety of positive effects on the body. In this article, we are going to talk about what Omega 3 is, and how they are beneficial for muscles.
What is Omega-3?
Omega 3 fatty acids are essential fat needed by the body to survive because the human body cannot make it on its own. Several foods contain omega-3 acids, while fish is known as the best source. There are two kinds of Omega-3 fatty acids found in fish: Eicosapentaenoic acid EPA and docosahexaenoic acid DHA.
According to health experts, omega 3 fatty acids are beneficial for improving cardiovascular health because they prevent blood platelets from clumping up. They keep the arteries lining smooth and damage-free, which prevents the formation of plaque in the arteries. Omega-33s also raise the levels of good cholesterol known as high-density lipoprotein HDL. People who consume enough omega-33s by eating fish tend to have lower blood pressure than those who don’t.
Fatty fish, such as trout, tuna, salmon, herring, and mackerel are used for extracting fish oil as they contain a higher amount of omega 3 fatty acids, vitamin D and A.
This is why eating fish as a part of a healthy diet is recommended by many doctors. Another kind of omega 3 fat is ALA found in plants and is converted into EPA and DHA in your body. Therefore, consuming a higher amount of ALA is important to get the same benefits you get from eating fish. Flaxseed, walnuts and soy are the few sources of ALA.
Omega-3 and Sports
Omega 3 fatty acids have a strong connection with sports because it has a variety of benefits for athletes. The major benefit of omega 3 fatty acids for athletes is their ability to fight inflammation. Exercise is healthy for your body, but it can lead to the production of inflammatory substances called free radicals, which are harmful to the body’s cells. Consumption of omega 3 fatty acids reduces joint pain and tenderness caused by strain on the body.
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Benefits of Omega-3
Doctors and health nutritionists have linked omega 3 fatty acids to a number of health benefits and some of them are following:
Help Improve Muscle Growth
Protein synthesis is the process your body goes through when you eat. It provides fuel for the muscles they need to grow and stay strong. While exercising, the body releases insulin and amino acids. Omega 3 fatty acids increase the muscle-building response to these components and improve protein synthesis. In short, a sufficient amount of omega 3 fatty acids results in better chances of building and maintaining muscle growth.
Omega 3 fatty acids increase the movement of oxygen into the skeletal muscle during activity. They also decrease the heart rate and the oxygen consumption requirement, which means your body will need less energy to perform better.
Enough supplementation of omega 3 fatty acids led to improvement in endurance exercise capacity in skeletal muscle. Athletes may notice an improvement in muscle flexibility with the consumption of omega 3 fatty acids.
Protect Brain & Harness It’s Power
A sufficient amount of omega 3 fatty acids in the body support proper blood flow to the brain. Many studies have shown that higher blood flow in certain parts of the brain results in better cognitive skills. It also supports memory and reduces the risk of dementia. Consuming omega 3s at an early age increases the ability of a person to remember things and learn new information.
Reduce Inflammation and Speed up Muscle Recovery
Omega 3 fatty acids found in fish have anti-inflammatory properties. Adding them to your diet can help you ward off delayed onset muscle soreness DOMS. DOMS can significantly impact your ability to perform better and can occur one to several days after exercise. It is also beneficial for reducing muscle swelling caused after damaging exercise. The range of benefits is not only for experienced athletes but also for those who are beginners.
How to Choose the Best Omega-3?
So, you have already known the benefits of taking omega 3 fatty acids, and you know that you need to include this supplementation in your diet, but you are not aware of what supplement you should take and how to choose it. Here is a solution for you to help you choose the right supplement for you. While choosing the best fish oil for muscle growth, you need to keep several points in mind.
Choose the Right Source of Omega 3s
Omega 3s come from different sources. While ALA is the third type which is converted to EPA and DHA. Therefore, it is important to consume direct sources of omega 3s. the sources include natural fish oil, processed fish oil, fish roe, and krill.
Fish oil is extracted from fatty fish tissues. Different fish provide omega 3s, but the common fish include herring, salmon, mackerel, cod, and sardine. You need to keep in mind that the content of DHA and EPA in natural fish oil depends on the species of fish. Additionally, the content of DHA and EPA also varies between farmed and wild fish. Natural fish oil may provide you with more healthful nutrients, such as vitamin A and D.
Most manufacturers process natural fish oil to make it purified and free of contaminants and metals. Most of the commercially available omega 3 fatty acids are in the form of purified ethyl ester. However, this form cannot be easily absorbed as the other forms of omega 3 fatty acids.
Choose the Right Amount
When buying omega 3s supplements seems the only way to consume omega 3s, you need to focus on the right amount. Read the label to ensure you are buying the right content of DHA and EPA that are helpful and healthy.
It is said that the right amount to consume omega 3s a day is 250mg, but it depends on your requirement. Ask your doctor for a better recommendation. If a supplement you are buying states 1000mg of fish oil, the content of EPA and DHA may be 300mg. The efficient way to know about your present levels of DHA+EPA and your requirement to reach the ideal level is the blood test.
Omega 3s are one of the most required nutrients for your body to maintain better health and muscle growth. While you can get omega 3s through capsules, liquids and soft gels, you can also get the required amount through food sources, such as fish, nuts and many vegetables. Ask your doctor or nutritionist for better advice on what quantity your body required and 2what supplement you should take.