Omega-3 and sports: How do additives affect the results?

Posted on by

Omega-3 and sports: How do additives affect the results?

I. Omega-3: Fundamentals and mechanisms of action

A. What is Omega-3?

  1. Classification and types: Omega-3 is a family of polyunsaturated fatty acids (PNS) necessary for human health. The body cannot synthesize them independently (or in sufficient quantities), so they should come with food or additives. The main types of omega-3 fatty acids, which are of the greatest value for humans, include: a. Alpha-linolenic acid (Alk): Plant origin. Contained in linen seeds, walnuts, chia seeds and some vegetable oils. It is the predecessor of other omega-3, but the effectiveness of its transformation into EPK and DGK in the human body is relatively low. B. Eicosapentaenic acid (EPA): Marine origin. Contained in fatty fish (salmon, mackerel, herring, tuna) and some algae. It has pronounced anti -inflammatory properties. C. Docosahexaenic acid (DHA): Marine origin. It is also contained in fatty fish and algae. Important to the health of the brain, eye and cardiovascular system.

  2. Chemical structure: They are characterized by the presence of a double bond between the third and fourth carbon atoms, considering the end of the molecule from the methyl (omega). This structure gives them unique physiological properties.

  3. Omega-3 sources:
    a. Food sources:
    i. Fat fish: Salmon, smumbird, salt, tuna, sardine, anchoussy. Containment of EPC and DGC. ii. Vegetable oils: Flue oil, soy oil, rapeseed oil. Contain Alk. III. Nuts and seeds: Walnuts, chia seeds, flax seeds. Contain Alk. IV. Enriched products: Eggs, milk, yogurt, bread. Often enriched EPK and DGK or Alk. B. Supplements:
    i. Fish oil: The most common source of EPK and DGK additives. II. Crill oil: Contains EPK and DGK in the form of phospholipids, which can improve their absorption. III. Algae oil: Suitable for vegetarians and vegans, contains DGK. IV. Linseed oil: Contains Alk.

B. Omega-3 action mechanisms in the body:

  1. Influence on cell membranes: Omega-3 fatty acids are built into cell membranes, changing their structure and fluidity. This affects the function of membrane proteins, such as receptors and conveyors. More flexible membranes facilitate the transmission of signals and the transport of substances through the cell membrane.

  2. Anti -inflammatory action:
    a. Inhibiting the synthesis of eicosanoids: EPK and DGK are the predecessors of eicosanoids, hormone -like substances that play a role in inflammation, pain and immunity. Omega-3 compete with omega-6 fatty acids for enzymes necessary for the synthesis of eicosanoids. As a result, they reduce the production of pro -inflammatory eicosanoids (derivatives of arachidonic acid) and contribute to the formation of anti -inflammatory eicosanoids (EPC derivatives). B. Reducing the level of cytokines: Omega-3 can reduce the level of pro-inflammatory cytokines, such as Interleukin-6 (IL-6), factor of tumor-alpha necrosis (TNF-α) and Interlaikin-1 beta (IL-1β). These cytokines play an important role in the development of chronic inflammation, which can negatively affect sports results. C. Activation of resolvines and protectinations: EPK and DGK can be transformed into specialized pro-resolving mediators (SPMS), such as resolvines and protectins. These substances actively contribute to resolving inflammation and restoration of tissues.

  3. Influence on the cardiovascular system:
    a. Reducing the level of triglycerides: Omega-3 reduce the level of triglycerides in the blood, which is an important risk factor for cardiovascular diseases. B. Improving the function of the endothelium: Omega-3 improve the function of the endothelium, the inner layer of blood vessels. Healthy endothelium is necessary for normal blood flow and regulation of blood pressure. C. Reduced blood pressure: Omega-3 can slightly reduce blood pressure, especially in people with hypertension. D. Antiarrhythmic action: Omega-3 can reduce the risk of arrhythmias, irregular heartbeat.

  4. Influence on the nervous system:
    a. Support for cognitive functions: DGC is an important component of the cell membranes of the brain and is necessary for the normal development and functioning of the brain. Omega-3 can improve cognitive functions, such as memory, attention and speed of information processing. B. Neuroprotective action: Omega-3 can protect nerve cells from damage caused by oxidative stress and inflammation. C. Improving mood: Some studies show that omega-3 can improve mood and reduce the symptoms of depression.

  5. Regulation of genetic expression: Omega-3 can affect the expression of genes involved in inflammation, metabolism of fats and other processes. They can activate transcription factors, such as PPAR (Peroxisome Prolifrator-CTIVATED Receptors), which regulate the expression of genes associated with the metabolism of fat and sensitivity to insulin.

II. Omega-3 and sports results: scientific data

A. Influence on recovery after training:

  1. Reduced muscle pain (DOMS): Disractable muscle pain (DOMS) is the soreness and stiffness of the muscles that occur 24-72 hours after intense training. Doms can negatively affect sports results and limit the ability to train with high intensity. Omega-3 fatty acids, due to their anti-inflammatory properties, can help reduce Doms. a. DOMS reduction mechanisms: Omega-3 reduce inflammation in the muscles, which is the main cause of DOMS. They reduce the level of pro -inflammatory cytokines and contribute to the formation of anti -inflammatory eicosanoids. B. Research: Many studies have shown that taking Omega-3 additives can reduce the subjective sensation of muscle pain and improve recovery after training. For example, studies have shown that taking 2-3 grams of omega-3 per day can reduce DOMS after eccentric exercises. C. Dosage and duration: An effective dose for reducing DOMS is usually 2-3 grams of omega-3 per day, taken for several weeks before and after training.

  2. Improving muscle recovery: In addition to reducing pain, omega-3 can also improve the actual restoration of muscles after damage caused by training. a. Protein synthesis stimulation: Some studies on animals and in vitro showed that omega-3 can stimulate the synthesis of protein in the muscles. This can contribute to a faster restoration and growth of muscles after training. However, more studies are needed in public to confirm this effect. B. Reducing muscle damage: Omega-3 can reduce the level of creatinkinase (KK)-an enzyme that is released into the blood when muscle damage. A decrease in the level of CC indicates less muscle damage after training. C. Improving microcirculation: Omega-3 can improve microcirculation in the muscles, which provides the best intake of nutrients and oxygen to damaged tissues and promotes faster recovery.

  3. Reduced inflammation: Intensive training cause an inflammatory response in the body. Chronic inflammation can negatively affect sports results, immunity and general health. Omega-3 fatty acids can help control inflammation and maintain a healthy balance of inflammatory processes. a. Regulation of the immune response: Omega-3 can regulate the immune response, preventing excessive activation of the immune system after training. B. Protection against oxidative stress: Intensive training also cause oxidative stress that can damage cells and tissues. Omega-3, possessing antioxidant properties, can help protect the body from oxidative stress.

B. Influence on muscle strength and composition of the body:

  1. Potential increase in muscle force: Although research in this area is contradictory, some data indicate that Omega-3 can help increase muscle force. a. Improving neuromuscular function: Omega-3 can improve the neuromuscular function, which allows muscles to contract more efficiently. B. MTOR stimulation: Some studies in vitro showed that omega-3 can stimulate MTOR (Mammalian Target of Rapamycin)-a key regulator of protein synthesis and muscle growth. However, more studies are needed in public to confirm this effect. C. Research: Some studies have shown that taking Omega-3 additives in combination with strength training can lead to a greater increase in muscle force compared to placebo.

  2. Influence on muscle mass: The influence of omega-3 on muscle mass remains the subject of research. Some data indicate that Omega-3 can help increase muscle mass, especially in the elderly. a. Sarcopenia prevention: Sarcopenia is an age loss of muscle mass and strength. Omega-3 can help slow down the development of sarcopenia. B. Protein synthesis stimulation: As mentioned earlier, omega-3 can stimulate the synthesis of protein in the muscles, which can help increase muscle mass. C. Research: Some studies have shown that taking Omega-3 additives in combination with strength training can lead to a greater increase in muscle mass compared to placebo, especially in the elderly.

  3. Influence on the fat mass: Omega-3 can affect the fat mass, although this effect can be insignificant. a. Improving fat metabolism: Omega-3 can improve fat metabolism, contributing to their splitting and oxidation. B. Reducing the level of triglycerides: Omega-3 reduce the level of triglycerides in the blood, which can help reduce fat mass. C. Research: Some studies have shown that taking Omega-3 additives can lead to a slight decrease in fat mass, especially in combination with diet and physical exercises.

C. Impact on the cardiovascular system and endurance:

  1. Improving the cardiovascular function: Omega-3 has a beneficial effect on the cardiovascular system, which is especially important for athletes involved in endurance sports. a. Reduced blood pressure: Omega-3 can reduce blood pressure, which improves blood supply to muscles and organs. B. Improving the function of the endothelium: Omega-3 improve the function of the endothelium, which contributes to normal blood flow and regulation of blood pressure. C. Risk reduction of arrhythmias: Omega-3 can reduce the risk of arrhythmias, which is important for athletes prone to high physical exertion.

  2. Increase in endurance: Some data indicate that omega-3 can help increase endurance. a. Improving blood flow: Omega-3 improve blood flow, which provides the best oxygen to the muscles during training. B. Reduced inflammation: Omega-3 reduce inflammation, which can reduce fatigue and improve endurance. C. Improving oxygen disposal: Some studies have shown that Omega-3 can improve oxygen disposal with muscles during training. D. Research: Some studies have shown that the reception of Omega-3 additives can improve endurance indicators, such as VO2MAX (maximum oxygen consumption) and time to exhaustion.

  3. Reducing the risk of cardiovascular diseases: Athletes, especially those who are engaged in sports for endurance, are at increased risk of cardiovascular disease. Omega-3 can help reduce this risk. a. Reducing the level of triglycerides: Omega-3 reduce the level of triglycerides in the blood, which is an important risk factor for cardiovascular diseases. B. Reduced blood pressure: Omega-3 can reduce blood pressure, which improves the health of the cardiovascular system. C. Antiarrhythmic action: Omega-3 can reduce the risk of arrhythmias, which is important for the health of the heart.

D. Influence on cognitive functions and mental health:

  1. Improving cognitive functions: Omega-3 play an important role in brain health and can improve cognitive functions, such as memory, attention and speed of information processing. a. Support for the structure and function of the brain: DGC is an important component of the cell membranes of the brain and is necessary for the normal development and functioning of the brain. B. Improving blood supply to the brain: Omega-3 improves blood supply to the brain, which provides the best intake of oxygen and nutrients. C. Research: Some studies have shown that taking Omega-3 additives can improve cognitive functions in athletes, especially in conditions of stress and fatigue.

  2. Improving mood and decreasing stress: Athletes are often subject to stress and anxiety due to intense training and competitions. Omega-3 can help improve mood and reduce stress. a. Regulation of neurotransmitters: Omega-3 can regulate the level of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood. B. Reducing inflammation in the brain: Inflammation in the brain can contribute to the development of depression and anxiety. Omega-3, having anti-inflammatory properties, can help reduce inflammation in the brain and improve mood. C. Research: Some studies have shown that taking Omega-3 additives can improve mood and reduce the symptoms of depression and anxiety in athletes.

  3. Protection from neurodegenerative diseases: Athletes, especially those who are engaged in contact sports, are at increased risk of neurodegenerative diseases, such as chronic traumatic encephalopathy (HTE). Omega-3 can help protect the brain from damage and reduce the risk of these diseases. a. Neuroprotective action: Omega-3 can protect nerve cells from damage caused by oxidative stress and inflammation. B. Improving recovery after brain injuries: Omega-3 can improve recovery after brain injuries, such as concussion. C. Research: Some studies have shown that taking Omega-3 additives can improve cognitive functions and reduce the risk of neurodegenerative diseases in athletes involved in contact sports.

III. Omega-3: dosage, sources and recommendations for athletes

A. Recommended dosage omega-3 for athletes:

  1. General recommendations: The general recommendations for the consumption of Omega-3 for adults are 250-500 mg of EPK and DGK per day. However, athletes, especially those who are engaged in intensive training, may require a higher dose.

  2. Dosage to improve recovery: To improve recovery after training and reduction of DOMS, it is recommended to take 2-3 grams of omega-3 per day, consisting of EPC and DGK. This dose should be taken for several weeks before and after training.

  3. Dosage to maintain health of the cardiovascular system: To maintain the health of the cardiovascular system, it is recommended to take 1-2 grams of omega-3 per day, consisting of EPC and DGK.

  4. Individual needs: Individual needs for omega-3 can vary depending on age, gender, level of physical activity, diet and health status. It is recommended to consult a doctor or nutritionist to determine the optimal dose of omega-3 for your individual needs.

B. The choice of the source omega-3:

  1. Food sources:
    a. Fat fish: Salmon, mackerel, herring, tuna, sardines, anchovies. It is recommended to consume fatty fish 2-3 times a week. B. Plant sources: Flaxseed, walnuts, chia seeds. These sources contain Alk, which the body must transform into EPC and DGK. The effectiveness of this transformation is relatively low.

  2. Supplements:
    a. Fish oil: The most common source of EPK and DGK additives. When choosing fish oil, it is important to pay attention to the content of the EPC and DGC, as well as the quality and purity of the product. B. Crill oil: Contains EPK and DGK in the form of phospholipids, which can improve their absorption. C. Algae oil: Suitable for vegetarians and vegans, contains DGK. D. Linseed oil: Contains Alk.

  3. Criteria for choosing additives:
    a. Content of EPK and DGK: It is important to pay attention to the content of the EPC and DGK in addition. It is recommended to choose additives with a high content of these fatty acids. B. Cleanliness and quality: It is important to choose additives from reliable manufacturers that guarantee the cleanliness and quality of the product. Addments should be checked for the content of heavy metals, pesticides and other pollutants. C. Omega-3 form: Omega-3 can be represented in various forms, such as ethyl ethers, triglycerides and phospholipids. Triglycerides and phospholipids are considered more bioavailable than ethyl ethers. D. Certification: Look for additives certified by independent organizations such as NSF International or USP, which guarantee the quality and purity of the product.

C. Recommendations for the reception of omega-3:

  1. Reception time: Omega-3 is recommended to be taken while eating to improve their absorption.
  2. Dose separation: If you take a high dose of Omega-3, it is recommended to divide it into several techniques during the day.
  3. Storage: Omega-3 additives should be stored in a cool, dark and dry place to prevent oxidation.
  4. Interaction with drugs: Omega-3 can interact with some drugs such as anticoagulants (liquefying blood). If you take any medicine, consult your doctor before starting to take Omega-3 supplements.

IV. Omega-3 safety and side effects

A. General safety: Omega-3 fatty acids are considered safe for most people when consumed in recommended doses.

B. Side effects:

  1. Light side effects: In some cases, the intake of the Omega-3 additives can cause light side effects, such as: a. Fish belching: This is the most common side effect that can be reduced by taking omega-3 during meals or choosing additives with an intestinal shell. B. Indigestion: In some cases, the intake of Omega-3 additives can cause stomach disorder, nausea, diarrhea or constipation. C. Unpleasant taste in the mouth: Some people may experience an unpleasant taste in their mouths after taking Omega-3 additives.

  2. Rare but serious side effects:
    a. Bleeding: Omega-3 can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants (thinning blood). B. Allergic reactions: In people with allergies to fish or seafood, allergic reactions to the additives of fish oil or croil oil may occur. C. Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants (thinning blood) and antihypertensive drugs (drugs to reduce blood pressure).

C. Contraindications:

  1. Allergy to fish or seafood: People with allergies to fish or seafood should avoid taking fish oil or croil oil additives. They can consider the possibility of taking algae oil, which is suitable for vegetarians and vegans.
  2. Reception of anticoagulants: People taking anticoagulants (thinning blood) should consult a doctor before starting to take Omega-3 supplements, as they can increase the risk of bleeding.
  3. The upcoming operation: People who have surgery should stop taking Omega-3 additives 1-2 weeks before surgery in order to reduce the risk of bleeding.

D. The importance of consulting a doctor:

Before taking any additives, including omega-3, it is recommended to consult a doctor or nutritionist. This is especially important for people with existing diseases taking drugs or allergies. The doctor can help determine the optimal dose of omega-3 for your individual needs and evaluate potential risks and side effects.

V. Conclusion: Omega-3 as a tool for optimizing sports results

Omega-3 fatty acids are a valuable tool for optimizing sports results, thanks to their many useful properties. They help reduce inflammation, improve recovery after training, maintain health of the cardiovascular system and improve cognitive functions. However, it is important to remember that Omega-3 is not a miraculous tool, but only one of the factors affecting sports results. To achieve optimal results, you must adhere to a balanced diet, regularly train and get enough sleep. Before taking the Omega-3 additives, it is recommended to consult a doctor or nutritionist to determine the optimal dose and evaluate potential risks and side effects. With proper use, Omega-3 can become a valuable addition to the athlete’s diet and help him achieve new heights in sports.

Leave a Reply

Your email address will not be published. Required fields are marked *