Omega-3 is a complex of polyunsaturated fatty acids found in marine and vegetable oils. That is, they cannot be synthesized by the body, but are obtained only from food. Typically, Omega-3 deficiency is human body can cause a lot of disorders and diseases. These are natural substances, without which the body will not synthesize prostaglandins. They can bring enormous benefits to humans, help strengthen the immune system and fight various diseases.

They have an anti-inflammatory effect, slow down the appearance of atherosclerotic vessels, improve the functioning of the bronchial system, performance of cardio-vascular system. Polyunsaturated fatty acids rheology the blood, as a result of which a person’s problems with horse racing disappear blood pressure, the risk of blood clots is reduced. Once a person receives the required portion of Omega-3, his risk of heart attack or stroke is reduced.

Omega-3 also helps people suffering allergic diseases. But the most significant benefit of the complex is its ability to prevent oncological diseases. The drug is necessary for a person who needs to improve vascular, reproductive and immune systems. It helps strengthen nails, hair and improves skin condition. Helps prevent stress, increase mental and physical activity.

Omega-3 and bodybuilding

Protein synthesis

Protein synthesis is considered one of the key factors for continuous muscle growth. Fish fat provides a tremendous incentive to increase it. Omega-3 has a greater effect on protein synthesis compared to DHA. Experts recommend taking Omega-3 along with protein for additional muscle stimulation. Recent medical research has shown that protein synthesis can be increased by 30% when Omega-3 fats are taken with sufficient protein or amino acids. In addition to increasing protein synthesis, Omega 3 allowed an increase in the cross-sectional area of ​​some muscles.

Reduced catabolism

The effect of reducing catabolism is controlled by various processes, generally evidence suggests that Omega-3s significantly reduce protein breakdown. In other words, polyunsaturated fatty acids play two unique roles in muscle growth - stimulating protein synthesis and reducing protein breakdown, affecting completely different mechanisms in muscle metabolism.

Immunity restoration

If an athlete gets sick, it is difficult for him to regain his previous form. As we said earlier, Omega-3 is a stimulating and supportive drug for the immune system.

Sources of Omega-3

Seafood and fish are the main source. Omega-3 fatty acids are not just one nutrient, but a whole complex, including eicosapentaenoic acid and decosahexaenoic acid. Both are found in huge quantities in cold-water fish, which is one of the reasons why most people lack them. It is recommended to enrich your diet several times a week with fatty fish: tuna, trout, sardines, herring and others. In this case, the fish should be baked or boiled. It is a known fact that frozen fish loses up to 50 percent of its beneficial properties. Smoked fish also loses one third of its fat during cooking. Average healthy person It is necessary to consume more than 350 g of fish per week to maintain the balance of PUFAs in the body.

Interesting to know! One can contains three days' worth of Omega-3 for one person.

Nut, olive and sesame oils are some of the most accessible sources of Omega-3. Flax seeds also contain high level polyunsaturated acids. Doctors, nutritionists and sports trainers recommend taking one teaspoon in the morning. flaxseeds. Thus, a person immediately receives the necessary PUFA complex. Flaxseeds can be purchased at any grocery store, while stores also sell whole flaxseeds, ground flaxseeds or flaxseed oil. In Europe, the sale of pure linseed oil is prohibited due to the high content of pyroxides. It has been proven that flaxseed oil contains alpha-linolenic acid, which can also have a detrimental effect on the body, so experts advise choosing whole flax seeds. They also contain 3 grams of fiber per tablespoon and phytoestrogens that are beneficial to the body. Other plant sources of Omega-3 include: canola oil, broccoli, cantaloupe, beans, spinach, grape leaves, bok choy, cauliflower and walnuts.

People who cannot spend a lot of time preparing food are recommended to use special dietary supplements that contain the necessary Omega-3 complex. These fatty acids are also included in many sports supplements. The most popular of them are: Fish Oil from Universal Nutrition. The supplement is based on fish oil. She happens to be the best way keep the cardiovascular system in good shape.

EFA Lean Gold Gel from Labrada consists of Omega 3, 6 and 9. All of these are essential fatty acids, which are very important for the normal production of hemoglobin and the improvement of the circulatory system. This supplement helps restore muscles after physical exercise, maintains optimal metabolic levels and improves immunity.

Vaporize by MAN– one of the best fat burners with powerful antioxidant properties. By taking this supplement, it becomes possible to maintain healthy cholesterol levels within the normal range. In addition, your liver and kidneys will be healthy.

Flaxseed Oil Softgels from Optimum Nutrition helps retain fluid and nutrients in the cells of the body. The drug provides high stimulating qualities to preserve and maintain immunity by the body.

Animal Omega from Universal Nutrition is designed to normalize the production of hormones and a healthy metabolic process in humans. It also helps to lose excess weight in a short time (in combination with exercise).

Some of the most important Omega-3 acids are: docosahexaenoic acid, alpha-linolenic and eicosapentaenoic acid. The human body is not able to synthesize these acids from simpler substances.

Diversifying your diet healthy fats, you will be able to influence the state of your own body. Sometimes most people make colossal mistakes when giving up fats, because, as a rule, it is fatty acids that are most often lacking in the human body. It also happens that people store food incorrectly, which causes them to lose their beneficial properties.

Making your diet balanced with Omega-3 and Omega-6 is a difficult task. At the same time, it is necessary that the body does not accumulate excess fat deposits. It is very difficult to maintain proportions if daily norm food will consist of seventy percent seafood and fish. And few athletes can eat exclusively fish. In order to find a way out of this situation and enrich the body with the necessary polyunsaturated acids, scientists have developed a number of special dietary supplements. Such drugs prevent the breakdown of fats.

– this is a group of unsaturated fatty acids that are not reproduced in the body, but are supplied only with food. The importance of this nutrient cannot be underestimated, since a deficiency of omega 3 leads to both biochemical and physiological disorders in the body. Fish and seafood are considered the optimal sources of this substance, but these unsaturated fatty acids are also found in flaxseed, nuts, vegetable oils (linseed, soybean, walnut), oat and wheat germ, legumes, and even some fruits and vegetables (but not small amount).

Unsaturated omega 3 fats are considered essential in bodybuilding, as they are key to achieving results, regardless of what the athlete is striving for (increasing strength, losing weight, building muscle mass). Without the help of these substances, athletes' performance will always be lower than it could be.

Omega 3 is a group of unsaturated fatty acids that are not reproduced in the body, but only come from food.

Effect of taking

Often, people involved in bodybuilding choose fish oil as the main source of omega 3. The capsules of the drug contain a dose of healthy unsaturated fats and are enriched with vitamins A and E. Regular use of this food additives helps not only to verify the undeniable benefits of omega 3, but also allows you to feel their beneficial effects. It usually comes down to the following benefits:

• Increased protein synthesis. This is the main point in muscle growth, and fish oil has the most direct effect on it. If the use of the drug is combined with proper intake of amino acids and protein consumption, then you can observe a muscle growth rate of as much as 30%. In addition, omega 3, which is contained in fish oil, can increase the cross-sectional area of ​​muscles in bodybuilders.
• Reducing the level of catabolism (protein breakdown). Omega 3 not only participates in protein synthesis, but also prevents its destruction, while affecting completely different mechanisms of muscle metabolism.

People involved in bodybuilding choose fish oil as the main source of omega 3

• Immune support. It is no secret that after illness it is quite difficult for athletes to re-enter the usual rhythm of training. However, taking fish oil will not only help improve your overall performance, but will also protect you from diseases by sufficiently strengthening your immune system. This is due to the fact that omega 3s have a supporting effect on white blood cells - the main “building blocks” of a strong immune system.
• Increased insulin sensitivity, and as a result, fat loss. Being overweight is a major indicator that the body has lost the ability to properly manage blood sugar levels. An important step on the path to weight loss is restoring the body's normal sensitivity to insulin, and unsaturated fats are an excellent assistant in this process. Moreover, it has been experimentally proven that taking fish oil helps reduce the level of cortisol (stress hormone) in bodybuilders, which provokes not only the appearance of excess fat, but in addition also burns the muscles themselves.

ALLMAX Nutrition, Omega 3, Ultra-Pure Cold-Water Fish Oil Concentrate

• Improving cell nutrition. Regular and timely supply of a full range of nutrients in the body is extremely important for bodybuilders. Taking the drug affects cell membranes, thereby making them more permeable for the diffusion of nutrients.
• Increased metabolism. Unsaturated fatty acids increase the overall metabolic rate by restoring normal cell nutrition.
• Reduced inflammation. Omega 3s have a phenomenal effect on the inflammatory response in the body, which means the reaction to intense training will not be as noticeable. This effect is due to the fact that unsaturated fatty acids reduce the expression of genes that are involved in inflammatory processes.
• Lowers triglyceride levels. These substances are responsible for the process of fat accumulation, so even without dramatic changes diet, only taking fish oil can achieve a more attractive lipid profile.

Olimp Nutrition Gold Omega 3 65% 60 caps

• Stimulates brain function. Having excellent neuromuscular communication is very important in sports, especially if the bodybuilder is lifting weights. Only the excellent condition of this channel (brain-muscle) can guarantee the effectiveness of training and the response to it, as an increase in muscle mass.
• The key to healthy bone tissue. Fish oil can slow down the process of bone thinning, as well as the development of osteoporosis, which is of particular importance for older bodybuilders. The drug increases bone density and maintains calcium balance.
• Affects the rate of release of growth hormone. This hormone has a significant effect on the growth of muscle mass, and, therefore, is incredibly important for those bodybuilders who strive to increase volume.

As mentioned, unsaturated fatty acids are best consumed in the form of fish oil capsules. Typically, one such capsule contains 0.5 g of the substance. If we talk about dosages, they will directly depend on the goals pursued:

• to maintain health, as well as for people involved in fitness and leading an active lifestyle – 1.5–2 g per day (divided into several doses);
• for bodybuilders – 2–2.5 g per day;
• when losing weight – 3–4 g.

It is better to use the product together with food, in certain courses. 3 courses per year, lasting 1 month, are considered optimal. This is due to the fact that even such a useful dietary supplement as fish oil has its own side effects and negative reactions.

Madre Labs Omega-3 Premium Fish Oil

These include:

• constant taste of fish in the mouth;
• nausea and possible vomiting;
• flatulence;
• constipation or, conversely, diarrhea;
• allergy;
• individual poor tolerability of the drug.

But, as already mentioned, such negative reactions are often observed only in the case of long-term use of fish oil. If you follow the right course and the correct dosage, and also make sure that the drug is combined with a well-thought-out diet, then no problems will arise, and all the side effects will seem like an ordinary funny “horror story”.

Where to buy omega-3

You can buy omega-3 on the American website, where there are always promotions, and using our link you are guaranteed to receive an additional 5% discount. It also works. Therefore, if you have already decided which omega-3s are best for you, then they can be found at.

It would seem, what relation can the word “fat” have to proper nutrition? For many people who want to lose weight and gain muscle, the thought of eating fat seems terrifying. However, there are substances in nature that are necessary for proper metabolism and the development of proper muscle structure. This is fish oil. In bodybuilding, it is perhaps the most effective dietary supplement.

Let us finally understand the true benefits of fish oil and dispel the doubts of those who still do not trust this product, proven over the years.

Fish oil - what is it?

The drug received its name not by chance - it is obtained from certain types of fish, mainly cod, as well as from the subcutaneous fat of seals and whales. In Soviet times, it was produced in the form of a liquid with a specific smell, which many in childhood did not like. Now fish oil is sold in any pharmacy, and it looks more attractive: small transparent capsules that perfectly hide the pronounced unpleasant taste and smell, retaining all the benefits of the syrup from childhood.

It contains a lot of useful substances, such as:

1. Polyunsaturated fatty acids of the omega-3 and omega-6 classes. The content per 1 g of fat is about 250-300 mg, depending on the specific drug.
2. Oleic acid.
3. Vitamins A and D. Vitamin A helps form new muscle fibers, vitamin D increases the density of the structure muscle tissue.
4. Antioxidants that help fight aging.
5. Phosphorus.

The composition is typical for a liquid preparation. The same active substances contains fish oil in capsules. In bodybuilding, the most important component of the product is omega-3. It cleanses the body of bad cholesterol and improves the functioning of many organ systems. A person who is far from sports needs to consume about 2 g of omega-3 acids per day, and an athlete - 3-4 g for the proper functioning of all systems. Our body is not able to synthesize these and it receives them only through food.

Uses of fish oil

Each element in fish oil is presented in a concentration that is easily absorbed and does not create a supersaturation of tissues with fats. At correct use there is a noticeable improvement in the body and significant improvements in appearance person. This tool is necessary:

• to prevent cardiovascular diseases;
• at the first signs of vitamin deficiency;
• for the prevention of rickets;
• for the treatment of thrombosis;
• in the prevention of birth depression;
• to enhance the fat burning process;
• to improve the overall structure of skin, hair and nails;
• for active production of serotonin - the hormone of happiness;
• to accelerate the suppression of inflammatory processes in the body.

Omega-3 acids form active substances in the body - eicosanoids. They play the role of hormones acting on cellular metabolism. In particular, eicosanoids normalize the functioning of leukocytes and platelets, ensure normal constriction and dilation of blood vessels, influence inflammatory processes, and relieve spasms during bronchitis and uterine contractions.

Do athletes need fish oil?

Fish oil plays a big role in bodybuilding. The main element in its composition specifically for the athlete is polyunsaturated fatty acids. They oxidize easily, producing a large number of energy and increasing the body's endurance. The released energy ensures the economical consumption of proteins as building material for muscles.

When consuming fish oil, athletes experience a significant increase in muscle mass and increased endurance. The first results from using the drug will be noticeable after just one and a half months of regular use. The number of muscle cells increases, their volume and strength increase.

Fish oil and bodybuilding

The use of dietary supplements for an athlete is a must, which helps increase the body's endurance and improve the muscle building process. The benefits of fish oil in bodybuilding are not exaggerated: it is recommended for all athletes, especially those whose activities are aimed at building a beautiful body and increasing muscle mass.

The impact on important processes in the body is what fish oil is responsible for. The benefits for bodybuilding men looking to build muscle mass are as follows:

1. The body better absorbs nutrients obtained from food. As a result, protein synthesis improves, which, in fact, ensures the growth of muscle mass.
2. Blood pressure decreases, which makes the athlete more resilient. This is a particularly important factor for those who suffer from high blood pressure.
3. Metabolic processes are stabilized, metabolism is accelerated, and sensitivity to insulin increases. Thanks to this, the fat layer is actively burned (natural “drying” occurs).
4. Fish oil in bodybuilding reduces the amount of the hormone cortisol, which destroys muscles and increases the layer of subcutaneous fat.

Pharmacies sell packages of fish oil with various additives, most often the drug is enriched with vitamins A, E and D. This composition significantly increases the effectiveness of the drug.

Contraindications

We figured out why fish oil is needed in bodybuilding. An equally important detail is contraindications. Even such a seemingly ideal product cannot be used by everyone. It is contraindicated:

• for diseases of the kidneys and gastrointestinal tract;
• persons with thyroid dysfunction;
• for heart problems;
• patients with tuberculosis;
• with hypercalcemia (high calcium levels in the body).

Elderly people and pregnant women can take fish oil, but with caution and only on the recommendations of a doctor.

How to take and store?

Any supplement is beneficial only if taken correctly - fish oil works on the same principles in bodybuilding. How to take it? Optimal scheme- course therapy.

The supplement is taken for at least 30 days, and 2-3 courses per year are recommended. Pharmaceutical fish oil for bodybuilding is taken during or after meals 2-3 times a day.

Drink 1-2 capsules without chewing and wash down with water. One capsule contains 500 mg of fish oil. Athletes during periods of intense exercise need to consume up to 6 g of this substance; the daily dose can be divided into 2-3 doses. It is better to store the packaging in the refrigerator.

Overdose

With long-term non-course treatment, an overdose of the drug may occur. Hypervitaminosis is possible, in particular, accumulation of vitamin A in the body. A similar condition is expressed:

• the appearance of itching;
• hair loss;
• constant headaches;
• the appearance of a rash on the skin;
• joint pain.

Pay close attention to the instructions on the drug packaging and remember how to properly use fish oil for bodybuilding (your doctor or nutritionist will tell you how much to take). If there is the slightest suspicion of an overdose, you must immediately stop taking it.

Previously, fish oil, so valuable today in bodybuilding, was obtained from the liver of marine fish, mainly cod. However, studies have shown that this product contains heavy metals, mercury and other toxins. Of course, in small quantities, but the body tends to accumulate harmful substances. Therefore, fish oil obtained from the soft tissue of fish adjacent to the muscles is now considered to be of the highest quality.

The use of fish oil does not eliminate the body's need for other components contained in fish meat. Studies have shown that beneficial substances are better absorbed when seaweed is added to the diet (at least 2 times a week). To preserve the value of the finished dish, it is recommended to bake fish in the oven.

The popularity and demand for sports nutritional supplements is growing every day. Professional athletes, beginners in sports and people leading active and healthy image life, have appreciated the benefits of saturating the body with all the beneficial substances that it is not able to obtain from those included in our diet. This is due to the decline in the quality of modern products and the predominance of semi-finished products in the daily menu, which carry virtually no benefit. One of the substances that our body constantly needs is omega-3.

This dietary supplement is found in fish oil and is a valuable substance that takes part in many internal processes. Unfortunately, omega-3 is not produced by the body itself, which is why its reserves must be replenished by consuming additional nutritional supplements. Regular intake of omega-3 into the body is especially important for athletes who often subject themselves to intense physical activity.

What is Omega-3

Omega-3 fatty acids were or were known many years ago. They were used to normalize growth and strengthen the body. They began to be used as a sports nutritional supplement only recently. The information obtained to date indicates that omega-3 is an independent group of unsaturated fatty acids that are not capable of being produced by the human body, which is why they must be obtained from external sources, which are food or special nutritional supplements. As a result of a lack of these acids in the body, negative changes can occur, expressed in the form of biochemical and physiological disorders. This type of dietary supplement has found its use not only in medicine, but also in sports, helping to improve physical performance, gain muscle mass and even lose excess weight, depending on the specific use of omega-3.

Omega-3 in sports

As mentioned earlier, omega-3 is of particular importance for athletes, especially those involved in professional sports such as bodybuilding. This is due to the fact that as a result of a deficiency of this substance in the body, it is very difficult to achieve the desired results and increase endurance and muscle mass, giving the muscles the desired relief. If there is a lack of omega-3 in the body, the muscles are not able to carry out the load to which they are exposed during intense training, weight is not lost to the desired extent and fat mass is not used as a source of additional energy. By refusing to additionally consume this beneficial substance, the athlete will have to put in much more effort to achieve the desired results, which can lead to exhaustion of the body, loss of strength and the development of various chronic diseases.

Omega-3 properties

Omega-3 has wide range positive effects on our body, and not all of them are related to sports achievements. Therefore, each of us should include this nutritional supplement in our diet, even if you do not connect your life with professional sports.

Omega-3 fatty acids help improve metabolism and normalize metabolic processes in the body. They take part in the process of digesting food, slowing down its movement through the intestines, thereby slowing down the process of assimilation of carbohydrates, which are the main source of energy for the body. Omega-3 is able to develop insulin resistance and increase its levels in the body, preventing disturbances in insulin production.

This food supplement has a positive effect on the condition and functioning of the cardiovascular system, thins the blood to the required concentration, thereby preventing the formation of clots. Regular consumption of omega-3 helps improve blood pressure, reduces the risk of hypertension, heart attacks, strokes and thrombosis, as well as vascular heart diseases. People who maintain omega-3 levels in the body are not at risk of heart failure and cancer.

Omega-3 is often used for weight loss. This is due to the fact that these acids can influence appetite, eliminating the feeling of hunger and, thereby, allowing you to significantly reduce portion sizes. With the help of this acid you can effectively and quickly get rid of overweight and excess fat deposits in the abdominal area by combining omega-3 intake with physical activity.

Omega-3 fatty acids are often used to prevent stress. They improve brain activity, elevate mood, increase body tone and help increase alertness, activity and concentration. This is due to the fact that more than half of the human brain consists of adipose tissue, which especially needs to be saturated with omega-3 acids.

There are a number of diseases for which omega-3s are the main nutritional supplements that help normalize internal processes and speedy recovery. It is necessary to replenish omega-3 reserves in a timely manner in case of disorders of central nervous system functions. nervous system, chronic fatigue, overwork, fractures of the limbs, diseases of the epidermis, ulcers, osteomyelitis, as well as during pregnancy and during the rehabilitation period after heart attacks and strokes.

Sources of Omega-3

You can get omega-3 fatty acids from sports nutritional supplements, which are sold in specialized stores. sports nutrition, or from natural products. The best source of omega-3 is, of course, fish oil, which consists almost entirely of this substance. Based on this, it makes sense that fish and seafood are also a rich source of omega-3. In fish, this substance is contained in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are more useful and active than omega-3, presented in the form of a sports nutritional supplement. The disadvantage of this source is the high calorie content of products that contain omega-3, which is why in order to ensure the required amount of this substance in the body, it is necessary to consume a large amount of calories, which is not always acceptable.

There are also plant sources of omega-3 that contain high levels of this acid, but are lower in calories than animal sources. Plant sources of omega-3 fatty acids include flax seeds and flaxseed oil, roasted soy kernels, walnuts, legumes, oat and wheat germ, and vegetable oils, such as hemp, soybean and pumpkin oil. But, in addition to omega-3, these oils also contain omega-6 fatty acids, the consumption of which in large quantities is extremely undesirable.

Omega-3 uses

Your omega-3 intake will vary depending on your goals. In order to reduce cholesterol levels in the body, the daily intake of omega-3 should be no more than 1-1.5 g of the substance. For those who regularly and intensively exercise, the amount of omega-3 increases to 2-3 g per day. And when losing weight, to lose weight and get rid of fat deposits, you need to consume 3-4 g of omega-3.

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Omega-3 – biologically active additive based on fish oil, which supplies the body with unsaturated fatty acids that it does not produce on its own.

Benefits of Fish Oil

• Complete, healthy fish oil is found in fresh fish.
• Eating fish from water bodies in environmentally unfavorable regions is dangerous due to the risk of harmful toxins, mercury, and heavy metal salts entering the body.
• To obtain a sufficient amount of unsaturated acids, you should often eat expensive fish (mackerel, salmon, trout, etc.).

In the production of dietary supplements, fresh fish oil from clean, cold water bodies is used. At temperatures close to 0°C, the formation of fish oil occurs more intensely than in warm water. This is how the fish protects itself from external factors.

The basis of dietary supplements is muscle tissue fat, it contains omega-3 acids and little interference with the absorption of omega-6 acids.

Omega-3 in plant foods

Although fatty acids are found in plant products, the use of the latter is difficult.

• Flaxseed oil requires storage without access to light in a refrigerator, without breaking the seal of the package. If storage conditions are violated, the components oxidize and free radicals are formed.
• Unsaturated acids of soybean, hemp, pumpkin oil and walnuts are poorly absorbed due to the “neighborhood” of omega-6 acids.

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General therapeutic effects of Omega-3 dietary supplements

Unsaturated fatty acids are known as an effective means of preventing the appearance of malignant formations.

Fish oil lowers cholesterol and prevents atherosclerosis and other diseases of similar etiology.

Omega-3 acids are used for prevention, therapy and as part of rehabilitation courses for the following diseases:

• central nervous system disorders,
• heart attacks,
• osteomyelitis,
• trophic ulcers,
• angiopathy,
• glomerulonephritis, etc.

Omega 3 dietary supplement for athletes

Omega 3 - benefits of fish oil.

Fish oil is an essential component of a balanced diet for professional and amateur athletes.

• Omega-3 acids improve the rheological quality of blood, reducing its viscosity. This prevents excessive pressure increases during exercise.
• Protoglandins contained in fish oil prevent muscle damage during intense training and reduce the risk of inflammatory processes during injuries.
• Dietary supplements speed up recovery in case of complex injuries (dislocations, fractures, etc.).
• Unsaturated acids are required for the natural production of hormones, including the formation of testosterone. Therefore, fish oil is important for powerlifting and bodybuilding.
• Fish oil increases endurance, so its use is mandatory when increasing physical activity, to adapt to an enhanced training regimen.
• Omega-3 acids are a clean, safe and healthy source of energy that does not pose the risk of fat gain.

No less important is the ability of dietary supplements containing, in addition to omega-3 acids, vitamin complex(groups A, D, etc.), maintain cheerfulness, optimistic attitude and enthusiasm.