The role of omega-3 fatty acids in sports nutrition

The role of omega-3 fatty acids in sports nutrition

I. Fundamental aspects of omega-3 fatty acids:

1. Chemical nature and classification:

   • Omega-3 fatty acids (ω-3, n-3) are a class of polyunsaturated fatty acids (PNZHK), characterized by the presence of the first double bond between the third and fourth carbon atoms from the methyl (omega) of the end of the molecule.
   • The main omega-3 fatty acids that are relevant in sports nutrition are:
     • Alpha-linolenic acid (Alk, ALA): 18 carbon atoms, 3 double bonds. It is the predecessor of other omega-3 fatty acids. Contained in vegetable oils (linseed, rapeseed, soybean), flax and chia seeds, walnuts.
     • Eicopentenic acid (EPK, EPA): 20 carbon atoms, 5 double bonds. It has pronounced anti -inflammatory properties. Contained in oily fish (salmon, mackerel, herring), fish oil.
     • Dokosagexenic acid (DGK, DHA): 22 carbon atom, 6 double bonds. Plays an important role in the functioning of the brain and nervous system. Contained in oily fish, fish oil.

2. The mechanisms of action in the body:

   • Building in cell membranes: EPK and DGK are built into phospholipids of cell membranes, changing their fluidity and structure. This affects the function of membrane proteins, including receptors, ion channels and enzymes. A change in the fluidity of the membranes can affect the speed of the signals and the transport of substances through the membrane.
   • Eikosanoid synthesis: Omega-3 fatty acids, especially the EPC, are the predecessors of eicosanoids, such as prostaglandins, thromboxans and leukotrienes. Unlike eicosanoids synthesized from omega-6 fatty acids (for example, arachidonic acid), eicosanoids from EPC have less pronounced pro-inflammatory and vasoconstrictor properties. This helps to reduce inflammation and improve blood flow.
   • Activation PPARS (peroxisis prospurators-activated receptors): Omega-3 fatty acids activate ppars, nuclear receptors that regulate the expression of genes involved in the metabolism of lipids, carbohydrates and inflammation. Activation of PPARS helps to reduce triglycerides, increase sensitivity to insulin and reduce inflammation.
   • Gene expression regulation: Omega-3 fatty acids affect the expression of genes involved in various physiological processes, including inflammation, metabolism and differentiation of cells. This happens through PPARS activation and other mechanisms.
   • Neuroprotective action: DGC is the main structural component of the brain and plays an important role in the development and functioning of the nervous system. It helps to improve cognitive functions, memory and mood.

3. Metabolism of omega-3 fatty acids:

   • Transformation of the Alc into EPK and DGK: ALK is the predecessor of the EPK and DGC, however, the effectiveness of its transformation into these acids in the human body is limited. Enzymes of desajuctions and elongazes are involved in this process. Factors affecting the effectiveness of transformation include:
     • Age: with age, the effectiveness of transformation is reduced.
     • Paul: Women, as a rule, more effectively convert Alc into EPK and DGK than men.
     • Diet: High consumption of omega-6 fatty acids competes with Alk for the enzymes of desarates and ellogaz, reducing the effectiveness of transformation. The deficiency of nutrients, such as zinc and iron, can also worsen the transformation.
     • Genetics: Genetic variations in genes encoding desolation enzymes and ellogazes can affect the effectiveness of transformation.
   • Beta-oxidation: EPK and DGK can be subjected to beta in mitochondria with energy formation. However, unlike saturated fatty acids, omega-3 fatty acids have a lower tendency to accumulate in the form of fat.
   • Blood transport: Omega-3 fatty acids are transported in the blood in lipoproteins, such as chilomicrons, LOPP, LDL and HDL.

4. Recommended consumption standards:

   • General recommendations: most healthcare organizations recommend consuming at least 250-500 mg of EPK and DGK per day.
   • For athletes: athletes, especially those who are engaged in intensive training, may require higher consumption of omega-3 fatty acids, up to 1-2 grams of EPK and DGK per day, to maintain health and optimize productivity.
   • The ratio of omega-6 and omega-3 fatty acids: it is important to maintain the optimal ratio of omega-6 and omega-3 fatty acids in the diet. Historically, the ratio was 1: 1 or 2: 1. In a modern Western diet, this ratio often is 15: 1 or even 20: 1, which helps to increase inflammation. It is advisable to strive for a ratio of 4: 1 or lower.

II. The influence of omega-3 fatty acids on sports indicators:

1. Reducing inflammation and acceleration of recovery:

   • Intensive workouts cause muscle microsences, which leads to an inflammatory process. Inflammation is necessary to restore muscles, but excessive inflammation can slow down the restoration and lead to overtraining.
   • Omega-3 fatty acids, especially EPC, have anti-inflammatory properties. They reduce the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and the factor of tumor-alpha necrosis (TNF-α), and increase the production of anti-inflammatory cytokines, such as Interlekin-10 (IL-10).
   • Studies show that the supplements of omega-3 fatty acids can reduce muscle soreness after training (DOMS), accelerate the restoration of muscle strength and improve the subjective sense of recovery.
   • Omega-3 fatty acids can also help reduce the risk of injuries associated with overtraining by reducing inflammation in the joints and ligaments.

2. Improving blood flow and oxygen delivery to the muscles:

   • Omega-3 fatty acids contribute to improving blood flow due to several mechanisms:
     • Reducing blood viscosity: omega-3 fatty acids reduce platelet aggregation and reduce fibrinogen levels, which leads to a decrease in blood viscosity and improving its fluidity.
     • The expansion of blood vessels: omega-3 fatty acids contribute to the release of nitrogen oxide (No), vasodilator, which expands blood vessels and improves blood flow.
     • Reducing inflammation of the vascular wall: omega-3 fatty acids reduce inflammation of the vascular wall, which helps to improve its function and elasticity.
   • Improving blood flow provides a better delivery of oxygen and nutrients to muscles, which increases their productivity and endurance.
   • Some studies show that the supplements of omega-3 fatty acids can improve VO2 Max (maximum oxygen consumption) and time before exhaustion during exercise.

3. Increase in muscle mass and strength:

   • Some studies show that omega-3 fatty acids can help increase muscle mass and strength, especially in combination with strength training.
   • The mechanisms underlying this effect include:
     • An increase in muscle protein synthesis: omega-3 fatty acids stimulate the synthesis of muscle protein, which contributes to muscle growth.
     • Reducing the decay of muscle protein: omega-3 fatty acids can reduce the decay of muscle protein, which also helps to increase muscle mass.
     • Improving insulin sensitivity: omega-3 fatty acids improve insulin sensitivity, which allows glucose and amino acids to enter the muscles more effectively.
   • However, not all studies confirm this effect, and additional studies are needed to confirm the effect of omega-3 fatty acids to increase muscle mass and strength.

4. Influence on cognitive functions and mood:

   • DGC is the main structural component of the brain and plays an important role in the functioning of the nervous system.
   • Omega-3 fatty acids improve cognitive functions, such as memory, attention and speed of information processing. This can be especially important for athletes who need high concentration and quick decision -making.
   • Omega-3 fatty acids can also improve mood and reduce the symptoms of depression and anxiety. This may be due to their influence on neurotransmitters, such as serotonin and dopamine.
   • Improving mood and cognitive functions can increase motivation for training and improve sports results.

5. Improving the health of the joints:

   • Omega-3 fatty acids have anti-inflammatory properties that can help reduce pain and inflammation in the joints, especially with osteoarthritis and rheumatoid arthritis.
   • They can help improve joint mobility and reduce the risk of injuries.
   • Some studies show that the supplements of omega-3 fatty acids can reduce the need for painkillers in people with arthritis.

III. Sources of omega-3 fatty acids in sports nutrition:

1. Food sources:

   • Fat fish: Salmon, mackerel, herring, tuna, sardines are excellent sources of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week.
   • Vegetable oils: Flaxseed, rapeseed, soy oil contain Alk. However, as mentioned earlier, the effectiveness of the transformation of the ALK into the EPC and the DGK is limited.
   • Seeds of Land and Chia: Are good sources of Alk. They can be added to cereals, yogurts, smoothies or pastries.
   • Walnuts: Contain Alk.
   • Enriched products: Some products, such as eggs, milk and yogurts, are enriched with omega-3 fatty acids.

2. Food additives:

   • Fish oil: The most common supple of omega-3 fatty acids. Contains EPK and DGK. It is important to choose high -quality fish oil from trusted manufacturers in order to avoid pollution with heavy metals and other toxins. You should also pay attention to the content of the EPC and DGC in one portion.
   • Crill oil: Contains EPK and DGK in the form of phospholipids, which can improve their absorption. Also contains antioxidant Astaxantin.
   • Algae oil: Suitable for vegetarians and vegan. Contains DGK made of algae.
   • ALK supplements: Contain only Alk. It can be useful for people who do not consume fish, but the effectiveness of the transformation of the Alc into EPC and DGK is limited.

3. Criteria for choosing the additives of omega-3 fatty acids:

   • Content of EPK and DGK: Pay attention to the content of EPK and DGC in one portion. It is advisable to choose additives containing at least 500 mg of EPK and DGK per gram of oil.
   • Quality and cleanliness: Choose additives from trusted manufacturers that are tested for heavy metals, pesticides and other pollutants. Look for quality signs such as NSF International certification or USP Verified.
   • Form: Fish oil is available in various forms, including capsules, liquid fish oil and emulsion. Capsules are convenient to use, but liquid fish oil can be more economical and allows you to adjust the dosage. Emulsions can improve assimilation.
   • Taste: Fish oil can have an unpleasant fish taste. Some manufacturers add flavorings to mask the taste. There are also capsules with an endoral coating that dissolve in the intestines, which can reduce fishing.
   • Best before date: Pay attention to the shelf life of the additive. Omega-3 fatty acids are subject to oxidation, so it is important to store the supplement in a cool, dark place.

IV. Practical recommendations for the use of omega-3 fatty acids in sports nutrition:

1. Determination of individual needs:

   • The need for omega-3 fatty acids depends on individual factors, such as the intensity of training, diet, genetics and health status.
   • It is recommended to start with a general recommendation (250-500 mg of EPK and DGK per day) and gradually increase the dose, observing the effect.
   • Athletes involved in intensive training may require higher consumption (1-2 grams of EPK and DGK per day).
   • In the presence of diseases, such as arthritis or cardiovascular diseases, it is recommended to consult a doctor or nutritionist to determine the optimal dose.

2. Optimization of consumption from food sources:

   • Try to eat fatty fish 2-3 times a week.
   • Add vegetable oils, flax seeds and chia, walnuts to the diet.
   • Choose enriched products, such as eggs, milk and yogurts.
   • When cooking food, use healthy vegetable oils, such as the first spin olive oil.
   • Limit the consumption of processed products rich in omega-6 fatty acids.

3. Correct selection and receiving additives:

   • If you can’t get enough omega-3 fatty acids from food, consider the possibility of taking additives.
   • Choose high -quality additives from trusted manufacturers.
   • Pay attention to the content of EPK and DGC in one portion.
   • Take food additives to improve their absorption.
   • Do not exceed the recommended dose.
   • Keep the supplement in a cool, dark place.

4. A combination with other nutrients:

   • For the optimal effect of omega-3, fatty acids should be combined with other nutrients such as protein, carbohydrates, vitamins and minerals.
   • Protein is necessary for the restoration and growth of muscles.
   • Carbohydrates provide energy for training.
   • Vitamins and minerals play an important role in various physiological processes.
   • Antioxidants, such as vitamin E and C, can help protect omega-3 fatty acids from oxidation.

5. Monitoring and adjustment:

   • Follow your well -being and sports indicators.
   • If necessary, adjust the dose of omega-3 fatty acids.
   • Consult a doctor or nutritionist if you have any questions or concerns.

V. Possible side effects and contraindications:

1. Side effects:

   • Gastrointestinal disorders: When taking high doses of omega-3 fatty acids, gastrointestinal disorders can occur, such as nausea, diarrhea and bloating.
   • Fish belching: Some people may experience fishing after taking fish oil.
   • Increasing the risk of bleeding: Omega-3 fatty acids can dilute blood and increase the risk of bleeding, especially when taking high doses or in combination with anticoagulants.
   • Allergic reactions: In people with allergies to fish or seafood, an allergic reaction to fish oil may occur.

2. Contraindications:

   • Reception of anticoagulants: Omega-3 fatty acids can enhance the effect of anticoagulants, such as warfarin, and increase the risk of bleeding.
   • Preparation for the operation: It is recommended to stop taking omega-3 fatty acids a few days before the operation to reduce the risk of bleeding.
   • Hemophilia: People with hemophilia should take omega-3 fatty acids with caution.
   • Allergy to fish or seafood: People with allergies to fish or seafood should avoid taking fish oil.

VI. Research and prospects:

1. New research:

   • Studies of the influence of omega-3 fatty acids on various aspects of sports performance, including muscle strength, endurance, restoration and cognitive functions, continue.
   • Various forms of omega-3 fatty acids, such as phospholipids and triglycerides, are studied, to determine the optimal shape for absorption and efficiency.
   • The effect of omega-3 fatty acids on the intestinal microbia and its connection with sports performance are investigated.
   • The effect of omega-3 fatty acids on the prevention and treatment of injuries associated with sports is studied.

2. Prospects:

   • Omega-3 fatty acids have great potential to optimize sports performance and maintain the health of athletes.
   • In the future, we can expect the emergence of new and more effective additives of omega-3 fatty acids, developed taking into account the individual needs of athletes.
   • A deeper understanding of the mechanisms of the action of omega-3 fatty acids will develop more effective strategies for their use in sports nutrition.
   • The integration of omega-3 fatty acids in the diet and additives will become an integral part of the training of athletes of all levels.

VII. Omega-3 and specific sports:

1. Strength sports (powerlifting, bodybuilding):

   • A potential increase in muscle protein synthesis and a decrease in the decay of muscle protein.
   • Reducing inflammation caused by intensive training, which helps to accelerate recovery.
   • Improving sensitivity to insulin, which contributes to the better intake of nutrients in the muscles.
   • Improving blood flow, which contributes to the better delivery of oxygen and nutrients to muscles during training.

2. Endurance sports (running, swimming, cycling):

   • Improving blood flow and oxygen delivery to muscles, which increases endurance.
   • Reducing inflammation caused by long training, which helps to accelerate recovery.
   • Improving cognitive functions, which is important for maintaining concentration during long competitions.
   • Potential improvement of VO2 max (maximum oxygen consumption).

3. Team sports (football, basketball, hockey):

   • Reducing inflammation caused by intensive training and competitions, which helps to accelerate recovery.
   • Improving cognitive functions, which is important for quick decision -making and coordination of actions.
   • Improving the health of the joints, which reduces the risk of injuries.
   • Improving blood flow, which contributes to the better delivery of oxygen and nutrients to the muscles during intense game moments.

4. Martial arts (boxing, mma, struggle):

   • Reducing inflammation caused by injuries and intensive training, which helps to accelerate recovery.
   • Improving cognitive functions, which is important for quick response and decision -making in battle.
   • Improving the health of the joints, which reduces the risk of injuries.
   • Improving blood flow, which contributes to the better delivery of oxygen and nutrients to the muscles during battle.

VIII. Questions and answers (FAQ):

1. Do all athletes need omega-3 fatty acids?

   • Yes, omega-3 fatty acids are important for all athletes, regardless of the sport. They help reduce inflammation, improve blood flow, cognitive functions and joint health.

2. What is the optimal dose of omega-3 fatty acids for athletes?

   • The optimal dose depends on individual factors, but, as a rule, athletes require 1-2 grams of EPK and DGK per day.

3. Is it better to get omega-3 fatty acids from food or additives?

   • It is best to receive omega-3 oily acids from food, consuming fatty fish 2-3 times a week. If this is not possible, you can use additives.

4. What type of additive omega-3 fatty acids is better?

   • Fish oil is the most common and affordable addition. Croil oil and algae oil are also good options.

5. How to store omega-3 fatty acids correctly?

   • The supplements of omega-3 fatty acids should be stored in a cool, dark place to prevent oxidation.

6. Are there any side effects of taking omega-3 fatty acids?

   • When taking high doses of omega-3 fatty acids, gastrointestinal disorders, fishing and increasing the risk of bleeding can occur.

7. Is it possible to take omega-3 fatty acids along with other additives?

   • Yes, omega-3 fatty acids can be taken along with other additives such as protein, creatine and vitamins.

8. When is it better to take omega-3 fatty acids: before, during or after training?

   • The time of taking omega-3 fatty acids is not significant. The main thing is to accept them regularly.

9. How do omega-3 fatty acids affect recovery after training?

   • Omega-3 fatty acids reduce inflammation caused by training, which helps to accelerate recovery.

10. Can omega-3 fatty acids improve cognitive functions in athletes?

    • Yes, omega-3 fatty acids improve cognitive functions, such as memory, attention and speed of information processing.

IX. Conclusion (not included, as indicated in the instructions)

X. List of literature (not included, but must be presented in a real article)