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Omega 3’s offer huge benefits for athletes and non=athletes. I will explain to you everything you need to know about Omega 3 benefits right here!
Omega 3 fatty acids are polyunsaturated fatty acids, meaning they are not just one specific but rather a class of several fatty acids. For that reason, you have to distinguish between omega 3 fatty acids from flaxseed or chia seeds and omega 3 fatty acids from fish.
Today it’s about omega 3 fatty acids from fish because they are the most important in my opinion. Fish oil contains two different omega 3 fatty acids, EPA and DHA. Linseed especially contains the omega 3 fatty acid ALA, meaning, they are not a substitute for fish oil!
How Omega 3’s work
In our body, fatty acids are split around the clock by enzymes called “PLA2”. And these do not go picky, but always split what’s in your cell membrane.
These enzymes split Omega 6 fatty acids such as arachidonic acid, “Series 2 prostaglandins”. These are responsible for various inflammatory diseases such as joint pain, constrict blood vessels and also increase the perception of pain.
But when in turn omega 3 is split, many substances with positive, anti-inflammatory effects such as Resolvine and Protectine arise.
So, if you increase your omega-3 intake, you will also increase the incorporation of these omega-3 fatty acids into your cell membranes, thereby not only causing fewer “negative” substances to be produced but also more “positive” ones.
Omega 3 Benefits.
Omega 3 fatty acids, in this case, EPA and DHA, have many benefits. And not just for athletes. It has been proven that omega-3 fatty acids contribute significantly to cardiovascular health. They reduce blood pressure, lower the heart rate and improve the function of the red blood cells.
In addition, omega-3 fatty acids have an anti-inflammatory effect, which also helps to prevent diseases such as type 2 diabetes.
An above-average Omega 3 index is associated with a 30% lower risk of fatal coronary heart disease. And for example, the resolvins and protectins that are formed in the body are the basic building blocks for the resolution of inflammation, e.g. From the immune system to a microbial infection.
This is also the reason why significant improvements in joint pain can occur. It even goes as far as that in the case of rheumatism standard therapy the administration of Omega 3 is intended for more than three grams. Also on blood pressure & triglycerides, many positive effects are documented.
Omega 3 fatty acids benefit mental performance. They increase the permeability of endogenous membranes and thus improve neurotransmission. The cortisol release is also inhibited by omega-3 fatty acids, which reduces the stress level.
Let’s get to the most important part for you, what advantages does it offer for athletes? On the one hand, it modifies the mode of action of kinase enzymes, which means that less leucine is needed for the same level of protein synthesis to another.
They simply enhance so many processes within your body making them a must-have for every athlete.
Optimal dosage for Omega 3 Benefits.
I guess we can now agree, that Omega 3 fatty acids bring a lot of benefits in just about any area of life. Similar to vitamin D, the recommended daily dose has been increased over the last few years. In general, however, one should not exceed the amount of 3g (EPA and DHA combined) to avoid blood clotting problems. Everything below 3g daily is a safe dose and will definitely give you results! Therefore, I recommend a dosage of about 2-3g daily for optimal results.
The thing is, taking 3g of EPH and DHA is almost impossible without the use of supplements. to average 3g daily you must eat around 2KG of salmon every week. That’s a little crazy, isn’t it?
So I would recommend you go to any supplement store online and order Omega 3 for yourself. They are cheap and you really can’t go wrong.
How much Omega 3’s are you taking?