Omega-3 and sports: the best additives to increase endurance

Posted on by

Omega-3 and sports: the best additives to increase endurance

Section 1: Omega-3 fatty acids: basics and value for the body

Subsection 1.1: What is omega-3 fatty acids? Chemical structure and classification.

Omega-3 fatty acids is a class of polyunsaturated fatty acids (PNZHK), which are characterized by the presence of double-ugllerod bond in omega-3 position, that is, on the third carbon atom from the methyl (omega) of the end of the fatty acid. This structural feature determines their biochemical properties and functions in the body.

From the point of view of the chemical structure, PNSK consist of a long carbon chain with a carboxyl group on one end and a methyl group on another. Double bonds in the carbon chain make them “unsaturated”, and their number affects the properties of fatty acid. Omega-3 fatty acids have several double ties, which makes them “polyunsaturated.”

The classification of omega-3 fatty acids includes several key representatives, each of which has its own unique characteristics and functions:

  1. Alpha-linolenic acid (ALA): ALA is a plant omega-3 fatty acid contained in foods such as linseed seeds, chia seeds, hemp seeds and walnuts. ALA is the precursor of EPA and DHA, but its conversion into these longer omega-3 fatty acid chains in the human body is quite low, usually less than 10%. ALA has its own useful properties, including antioxidant activity and potential anti -inflammatory effects.

  2. Eicopentenic acid (EPA): EPA is a sea omega-3 fatty acid contained in fatty fish, such as salmon, mackerel, herring and sardines. EPA plays an important role in reducing inflammation, reducing the level of triglycerides in the blood and maintaining health of the cardiovascular system. EPA is also involved in the synthesis of eicosanoids, hormone -like substances that regulate inflammation, pain and blood coagulation.

  3. Dokosagexenoic acid (DHA): DHA is also a sea omega-3 fatty acid contained in fatty fish and algae. DHA is the main structural component of the brain and retina of the eye. It is critical for the development and functioning of the brain, cognitive functions, vision and nervous system. DHA also plays a role in reducing inflammation and maintaining heart health.

Other less common omega-3 fatty acids include:

  • Drandacleenoic acid (DPA): DPA is an intermediate link in EPA and DHA metabolism and also has anti -inflammatory properties.
  • Stearidonic acid (SDA): SDA is a plant omega-3 fatty acid, which is easier to transform into EPA than ALA.

It is important to understand that ALA, EPA and DHA perform different functions in the body, and their balance is important to maintain optimal health.

Subsection 1.2: The role of omega-3 in the human body: from the cell membrane to hormonal regulation.

Omega-3 fatty acids play many important roles in the human body, covering a wide range of biological processes, from cellular structure to hormonal regulation.

  1. Structural role in cell membranes: Omega-3 fatty acids, especially DHA, are important structural components of cell membranes, especially in the brain and retina. They provide the flexibility and fluidity of membranes, which is necessary for the optimal functioning of the cells. In the brain, DHA is important for neurotransmission, transmission of signals between neurons and cognitive functions. In the retina, DHA is important for photosensitivity and visual function.

  2. Anti -inflammatory action: Omega-3 fatty acids, especially EPA, have a powerful anti-inflammatory effect. They participate in the synthesis of eicosanoids, such as prostaglandins and leukotrienes that regulate inflammation. EPA competes with omega-6 fatty acids for enzymes involved in the synthesis of eicosanoids and leads to the formation of less inflammatory eicosanoids. This helps to reduce inflammation in the body, which is a risk factor for many chronic diseases such as cardiovascular diseases, arthritis and cancer.

  3. Support for health of the cardiovascular system: Omega-3 fatty acids have a beneficial effect on the health of the cardiovascular system. They help reduce the level of triglycerides in the blood, reduce blood clots, improve the function of the endothelium (internal lining of blood vessels) and reduce blood pressure. These effects reduce the risk of heart disease, stroke and other cardiovascular problems.

  4. Support for brain health and cognitive functions: DHA is the main structural component of the brain and plays an important role in the development and functioning of the brain throughout life. Sufficient DHA consumption is associated with the improvement of cognitive functions, memory, attention and mood. The low level of DHA may be associated with an increased risk of development of depression, anxiety and other mental disorders.

  5. Regulation of the immune system: Omega-3 fatty acids play a role in the regulation of the immune system. They can help reduce inflammation associated with autoimmune diseases, and improve the function of immune cells. However, it is important to note that the Omega-3 effect on the immune system can be complex and depend on the dose, such as omega-3 and individual characteristics of the body.

  6. Hormonal regulation: Omega-3 fatty acids are involved in the synthesis of hormones and hormone-like substances that regulate many functions in the body, including metabolism, growth, development and reproduction.

  7. Visual improvement: DHA is the main structural component of the retina and is important for visual function. Sufficient DHA consumption is associated with improving vision and a decrease in the risk of developing age -related eyes, such as yellow -stain degeneration.

  8. Support for joints of the joints: Omega-3 fatty acids can help reduce inflammation and joint pain associated with arthritis and other joint diseases.

  9. Improving the condition of the skin: Omega-3 fatty acids can help improve the condition of the skin, reduce dryness, inflammation and acne.

  10. Antioxidant Protection: Omega-3 fatty acids have antioxidant properties that help protect the cells from damage to free radicals.

In general, omega-3 fatty acids play an important role in maintaining optimal health and preventing various diseases. It is important to ensure sufficient consumption of omega-3 fatty acids with food or additives in order to get all these advantages.

Subsection 1.3: sources of omega-3: food products and additives, comparison of efficiency.

Omega-3 fatty acids can be obtained from various foods and additives. It is important to know the sources of Omega-3 and their effectiveness in order to ensure sufficient consumption of these important fatty acids.

Omega-3 food sources:

  1. Fat fish: Fat fish is the best source of EPA and DHA. Fat fish includes:

    • Salmon (especially wild)
    • Mackerel
    • Herring
    • Sardins
    • Tuna (in moderate quantities due to mercury content)
    • Trout is recommended to eat fatty fish 2-3 times a week to get an enough EPA and DHA.

  2. Plant sources: Plant sources contain ALA, which is the predecessor of EPA and DHA. However, as mentioned earlier, the conversion of ALA in EPA and DHA in the human body is quite low. Plant sources include:

    • Linseed seed and linseed oil
    • Chia seeds
    • Himbow seeds
    • Walnuts
    • Soybeans and soy oil
    • Rapse oil

  3. Enriched products: Some products are enriched with omega-3 fatty acids, such as:

    • Eggs
    • Milk
    • Yogurt
    • Margarine
    • Juices

Omega-3 supplements:

  1. Fish oil: Fish oil is the most common additive omega-3. It contains EPA and DHA in various concentrations. The quality of fish oil can vary depending on the manufacturer and the source of fish. It is important to choose fish oil from reliable manufacturers, which passed testing for mercury and other pollutants.

  2. Krishye fat: Krishy fat is obtained from krill, small crustaceans living in the Antarctic. Krishy fat contains EPA and DHA in the form of phospholipids, which are believed to be better absorbed by the body compared to triglycerides in fish oil. Krilevic fat also contains antioxidant Astaxantin.

  3. Algae fat: Algae fat is a vegan source EPA and DHA. It is obtained from micro -cone, which are primary manufacturers of EPA and DHA in the food chain. Algae fat is a good alternative to vegetarians and vegans who do not eat fish.

  4. ALA supplements: ALA additives contain only alpha-linolenic acid. They can be useful to increase the total consumption of omega-3 fatty acids, but are not an effective source of EPA and DHA.

Comparison of effectiveness:

  • Fat fish: The most effective way to obtain EPA and DHA, as they are already in an active form. In addition, the fish contains other beneficial nutrients, such as protein, vitamins and minerals.
  • Fish oil: An effective EPA and DHA source if a quality product is chosen. The dosage can be easily controlled.
  • Krishye fat: Perhaps it is better absorbed than fish oil, but it can be more expensive.
  • Algae fat: A good alternative for vegetarians and vegans.
  • ALA supplements: The least effective way to produce EPA and DHA due to low conversion.

The choice of the Omega-3 source depends on your dietary preferences, needs and budget. It is important to consult a doctor or nutritionist in order to determine the optimal source and dosage of omega-3 for you.

Subsection 1.4: Recommended dosages of Omega-3: for general health and for athletes.

The recommended dosages of omega-3 fatty acids vary depending on the purpose, state of health and individual characteristics of the body.

Recommendations for general health:

General recommendations for the consumption of omega-3 fatty acids to maintain health are as follows:

  • American Cardiological Association (AHA): It recommends eating fatty fish 2 times a week. If this is not possible, it is recommended to take Omega-3 additives to get at least 500 mg EPA and DHA per day.
  • World Health Organization (WHO): Recommends to use 0.3-0.5 g EPA and DHA per day.
  • European Food Safety Agency (EFSA): Recommends to use 250 mg EPA and DHA per day to maintain heart health.

Recommendations for athletes:

Athletes, especially those who are engaged in sports for endurance, can benefit from higher doses of Omega-3 fatty acids. This is due to the fact that physical activity can cause inflammation and oxidative stress, which can negatively affect performance and recovery. Omega-3 fatty acids can help reduce inflammation, improve recovery and maintain joint health.

Recommended Omega-3 dosages for athletes:

  • To maintain overall health and reduce inflammation: 1-2 grams EPA and DHA per day.
  • To improve recovery after training: 2-3 grams EPA and DHA per day.
  • To support the health of the joints: 2-4 grams EPA and DHA per day.

Some studies have shown that higher doses of omega-3 (up to 4 grams per day) can be useful for athletes involved in intensive training. However, before taking high doses of omega-3, it is important to consult a doctor or nutritionist.

It is important to remember:

  • The dosage of Omega-3 should be individualized depending on needs and goals.
  • It is important to choose high-quality Omega-3 additives from reliable manufacturers.
  • It is necessary to take into account the ratio of EPA and DHA in addition.
  • When taking high doses of Omega-3, side effects can occur, such as stomach disorder, diarrhea and increased bleeding.
  • Omega-3 can interact with some drugs such as anticoagulants.

In general, athletes can benefit from higher doses of Omega-3 fatty acids in order to reduce inflammation, improve restoration and support joint health. However, it is important to consult a doctor or nutritionist in order to determine the optimal dosage and avoid side effects.

Section 2: Omega-3 and endurance: scientific data and mechanisms of action

Subsections 2.1: the influence of omega-3 on the cardiovascular system: improving blood flow and reducing the load on the heart.

Omega-3 fatty acids have a pronounced positive effect on the cardiovascular system, which is especially important for athletes involved in endurance sports. They improve blood flow and reduce the load on the heart, which leads to an increase in performance and improving recovery.

1. Improving blood flow:

  • Reducing blood viscosity: Omega-3 fatty acids, especially EPA, help reduce blood viscosity, making it more fluid. This facilitates blood flow through the vessels and improves the delivery of oxygen and nutrients to muscles and organs.
  • Expansion of blood vessels: Omega-3 contribute to the release of nitrogen oxide (No), which is a powerful vasodilator. No relaxes the smooth muscles of the blood vessels, expanding them and improving blood flow.
  • Decreased platelet aggregation: Omega-3 reduce platelet aggregation, preventing blood clots that can block the bloodstream.

Improving blood flow allows athletes to better cope with physical activity, since the muscles get more oxygen and nutrients. It also contributes to a faster removal of metabolism products, such as lactic acid, which reduces fatigue and improves recovery.

2. Reducing the load on the heart:

  • Reducing the level of triglycerides: Omega-3 fatty acids effectively reduce the level of triglycerides in the blood. A high level of triglycerides is a risk factor for cardiovascular diseases and can increase the load on the heart.
  • Reduced blood pressure: Omega-3 help reduce blood pressure, especially in people with hypertension. A decrease in blood pressure reduces the load on the heart and reduces the risk of heart disease.
  • Improving the function of the endothelium: Omega-3 improve the function of endothelium, internal lining of blood vessels. Healthy endothelium is important for the regulation of blood flow, prevent blood clots and reduce inflammation.
  • Sweating heart rate: In some studies, it was shown that omega-3 can reduce the heart rate at rest and under physical activity. This reduces the load on the heart and improves its effectiveness.

Reducing the load on the heart allows athletes to train more intensively and longer, without overloading the cardiovascular system. It also reduces the risk of heart disease that can be caused by intense training.

Scientific data:

Numerous studies confirm the positive effect of omega-3 on the cardiovascular system.

  • The study published in the magazine “American Journal of Clinical Nutrition” showed that the intake of omega-3 fatty acids reduces the level of triglycerides and blood pressure.
  • The study published in the magazine “Circulation” showed that the use of fat fish or the reception of the Omega-3 additives reduces the risk of heart disease.
  • The study published in the journal “Journal of the American College of Cardiology” showed that omega-3 improve the function of endothelium.

In conclusion, omega-3 fatty acids have a significant positive effect on the cardiovascular system, improving blood flow and reducing the load on the heart. This is especially important for athletes involved in endurance sports, as this can lead to increased performance, improve the restoration and reduce the risk of heart disease.

Subsection 2.2: The anti-inflammatory effect of Omega-3: Reducing muscle pain and acceleration of recovery.

One of the key advantages of omega-3 fatty acids for athletes, especially those involved in endurance sports, is their powerful anti-inflammatory effect. Physical activity of high intensity can cause inflammation in the muscles, which leads to muscle pain, slows down restoration and reduces productivity. Omega-3 help reduce inflammation, reduce muscle pain and accelerate recovery after training.

Omega-3 anti-inflammatory mechanisms:

  1. Regulation of the synthesis of eicosanoids: Omega-3 fatty acids, especially EPA, compete with omega-6 fatty acids for enzymes involved in the synthesis of eicosanoids. Eikosanoids are hormone -like substances that regulate inflammation, pain and blood coagulation. Omega-6 fatty acids, such as arachidonic acid (AA), contribute to the formation of pro-inflammatory eicosanoids, such as prostaglandins E2 (PGE2) and B4 leukotrienes (LTB4). EPA, on the contrary, contributes to the formation of less inflammatory eicosanoids, such as prostaglandins E3 (PGE3) and B5 leukotrienes (LTB5). Thus, an increase in Omega-3 consumption reduces the ratio of omega-6 to omega-3 and reduces the general inflammation in the body.

  2. Reducing the level of cytokines: Cytokins are proteins that are involved in the regulation of the immune system and inflammation. Prospective cytokines, such as interleukin-6 (IL-6) and factor of tumor-alpha necrosis (TNF-α), enhance inflammation and contribute to tissue damage. Omega-3 fatty acids can reduce the level of pro-inflammatory cytokines and increase the level of anti-inflammatory cytokines, such as Interleukin-10 (IL-10).

  3. Activation PPARS: Omega-3 fatty acids can activate peroxisis proliferators-activated receptors (PPARS), which are nuclear receptors that regulate the expression of genes involved in lipid metabolism, inflammation and immune function. PPARS activation can reduce inflammation and improve metabolic function.

  4. Resolvines and protectins: EPA and DHA can be transformed into specialized over-decing mediators (SPMS), such as resolvines and protectins. Resolvines and protectins have powerful anti -inflammatory and resolving properties. They help to resolve inflammation, stimulate tissue healing and reduce pain.

Influence on muscle pain and recovery:

  • Reducing delayed muscle pain (DOMS): Doms is a muscle pain that occurs 24-72 hours after intensive training. Studies have shown that the intake of omega-3 fatty acids can reduce DOMS and improve recovery after training.
  • Acceleration of recovery: Omega-3 help to accelerate muscle restoration after training, reducing inflammation and stimulating the synthesis of protein. This allows athletes to train more often and with greater intensity.
  • Reduced muscle damage: Omega-3 can reduce muscle damage caused by physical exertion. This is due to their anti -inflammatory effect and the ability to stabilize cell membranes.

Scientific data:

  • The study published in the journal “Journal of the International Society of Sports Nutrition” showed that the intake of omega-3 fatty acids reduces DOMS and improves recovery after eccentric exercises.
  • The study published in the magazine “American Journal of Clinical Nutrition” showed that taking omega-3 fatty acids reduces the level of inflammation markers after training.
  • The study published in the magazine “Medicine & Science in Sports & Exercise” showed that taking omega-3 fatty acids improves muscle function after training.

In conclusion, the anti-inflammatory effect of omega-3 fatty acids is an important advantage for athletes involved in endurance sports. Omega-3 help reduce muscle pain, accelerate the restoration and reduce muscle damage, which leads to an improvement in performance and reducing the risk of injuries.

Subsection 2.3: Omega-3 and energy metabolism: the effect on the use of fats and glucose.

Omega-3 fatty acids affect energy metabolism, in particular on the use of fats and glucose, which can be useful for athletes involved in sporting endurance. These fatty acids can contribute to more efficient use of fats as a source of energy, which retains glycogen reserves and improves endurance.

1. Influence on the use of fats:

  • Activation pparα: Omega-3 fatty acids, especially EPA and DHA, activate PPARα (peroxisis proliferators-activated alpha receptors), which are nuclear receptors that regulate the expression of genes involved in the metabolism of fats. Activation of PPARα increases oxidation of fatty acids in mitochondria, which leads to more efficient use of fats as a source of energy.
  • Increase in the activity of lipoproteinlipase (LPL): LPL is an enzyme that breaks down triglycerides in the blood into fatty acids, which can then be used as a source of energy. Omega-3 fatty acids can increase LPL activity, which leads to an increase in the availability of fatty acids for muscles.
  • Improving fatty acid transport: Omega-3 can improve the transport of fatty acids in mitochondria, where they are oxidized for energy production. This is due to an increase in the expression of carnitine-palmitoiltransferase-1 (CPT-1), an enzyme that transports fatty acids through the mitochondria membrane.

More efficient use of fats as a source of energy allows athletes to maintain glycogen reserves in the muscles and liver. Glycogen is the main source of energy for muscles during intense exercises. When glycogen reserves are depleted, fatigue occurs. The use of fats as an alternative energy source allows athletes to maintain high intensity of exercises for a longer time, which improves endurance.

2. Influence on the use of glucose:

  • Improving insulin sensitivity: Omega-3 fatty acids can improve insulin sensitivity, which allows the body to more effectively use blood glucose. Insulin is a hormone that helps glucose to come from blood into a cell, where it can be used for energy production or stored in the form of glycogen.
  • Regulation of blood glucose levels: Omega-3 can help regulate the level of glucose in the blood, preventing sharp fluctuations in glucose levels, which can lead to fatigue and decrease in productivity.
  • Reducing inflammation: Inflammation can worsen sensitivity to insulin and disrupt glucose metabolism. The anti-inflammatory properties of Omega-3 can help improve glucose metabolism.

Improving sensitivity to insulin and regulating blood glucose allows athletes to maintain a stable level of energy during training and competitions. It also reduces the risk of developing insulin resistance and type 2 diabetes.

Scientific data:

  • The study published in the journal “Journal of Applied Physiology” showed that the intake of omega-3 fatty acids increases oxidation of fats during exercises.
  • The study published in the magazine “American Journal of Clinical Nutrition” showed that taking omega-3 fatty acids improves insulin sensitivity.
  • The study published in the journal Diabetes showed that taking omega-3 fatty acids improves glucose metabolism in people with type 2 diabetes.

In conclusion, omega-3 fatty acids affect energy metabolism, contributing to the more efficient use of fats and glucose. This can be useful for athletes involved in endurance sports, as this allows them to maintain glycogen reserves, maintain a stable level of energy and improve endurance.

Subsection 2.4: Omega-3 and brain functions: Improving cognitive abilities and decreasing fatigue.

Omega-3 fatty acids have a significant effect on the functions of the brain, which can be especially important for athletes involved in sporting endurance. They improve cognitive abilities and reduce fatigue, which can lead to improvement of performance and making more effective decisions during training and competitions.

1. Improving cognitive abilities:

  • DHA and brain structure: Docoshegexic acid (DHA) is the main structural component of the brain and is about 90% omega-3 fatty acids in the brain. DHA plays an important role in the formation and functioning of neurons, synapses and cell membranes.
  • Improving neurotransmissance: DHA is involved in neurotransmission, the process of transmitting signals between neurons. It affects the function of neurotransmitters, such as serotonin, dopamine and acetylcholine, which play an important role in regulating mood, motivation, attention and memory.
  • An increase in cerebral blood flow: Omega-3 fatty acids can improve brain bloodstream, providing the brain with a sufficient amount of oxygen and nutrients. This can improve cognitive functions, such as memory, attention and concentration.
  • Improving the plasticity of the brain: Omega-3 can improve the plasticity of the brain, the ability of the brain to adapt to new conditions and form new connections. This is important for training and memorizing new information.

Improving cognitive abilities can help athletes better concentrate on training and competitions, make more effective decisions and improve movement coordination.

2. Reducing fatigue:

  • Anti -inflammatory action: Inflammation can lead to fatigue and a decrease in energy. The anti-inflammatory properties of Omega-3 can help reduce inflammation and reduce fatigue.
  • Improving mood: Omega-3 fatty acids can improve mood and reduce the risk of depression and anxiety. This can help athletes feel more energetic and motivated.
  • Regulation of the level of cortisol: Cortisol is a stress hormone that can lead to fatigue and a decrease in performance. Omega-3 can help regulate the level of cortisol and reduce the negative effect of stress on the body.
  • Improvement: Omega-3 can improve the quality of sleep, which is important for recovery and energy.

A decrease in fatigue can help athletes train more intensively and longer, as well as recover faster after training.

Scientific data:

  • The study published in the magazine “American Journal of Clinical Nutrition” showed that taking omega-3 fatty acids improves cognitive functions in older people.
  • The study published in the journal “Journal of Nutrition” showed that taking omega-3 fatty acids improves mood and reduces the risk of depression.
  • The study published in the magazine “Brain, Behavior, and Immunity” showed that taking omega-3 fatty acids reduces the level of inflammation and improves cognitive functions in people with chronic fatigue.

In conclusion, omega-3 fatty acids have a significant effect on brain functions, improving cognitive abilities and reducing fatigue. This can be especially important for athletes involved in endurance sports, as this can lead to improvement of performance and making more effective decisions.

Section 3: The Best Omega-3 additives for endurance athletes

Subsection 3.1: Fish oil: advantages, disadvantages, criteria for choosing a quality product.

Fish oil is one of the most popular and affordable sources of omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (Docosaexaenic acid). It is widely used by athletes, including engaging in endurance sports, to improve health and increase performance.

Advantages of fish oil:

  1. High content EPA and DHA: Fish oil is an excellent source of EPA and DHA, two most important omega-3 fatty acids for health and productivity.
  2. Wide accessibility: Fish oil is available in most pharmacies, healthy food stores and online stores.
  3. Relatively low price: Fish oil is usually cheaper than other sources of Omega-3, such as Cricine fat or algae fat.
  4. Numerous studies: Fish oil was carefully studied in numerous clinical studies that confirmed its health benefits.

Disadvantages of fish oil:

  1. Fish taste and smell: Some people can experience a fish taste and smell after taking fish oil, which can be unpleasant.
  2. Possible pollution: Fish can accumulate pollutants, such as mercury, dioxins and polychylated bifeniles (PHB). It is important to choose fish oil that has undergone testing for the content of these substances.
  3. Oxidation: Fish oil is subject to oxidation, especially with improper storage. Oxidized fish oil can be less effective and even harmful to health.
  4. Environmental impact: Excessive fishing for fish oil can have a negative effect on the marine ecosystem.

Criteria for choosing high -quality fish oil:

  1. EPA and DHA content: Check the EPA and DHA content in each portion of fish oil. Ideally, if the total EPA and DHA content is at least 500 mg per portion. Athletes may require a higher dose, depending on their needs.
  2. Source of fish: Find out what fish fish are obtained from. It is better to choose fish oil obtained from small fish, such as sardines, anchovies and mackerel, which usually contains less contaminants than large fish, such as tuna and sword-fish.
  3. Cleaning method: Make sure that fish oil has passed the cleaning process to remove pollutants, such as mercury, dioxins and PHB. Good manufacturers use molecular distillation methods or other advanced cleaning methods.
  4. Certification of a third -party organization: Look for foods certified by third -party organizations such as NSF International, USP or IFOS. These organizations test products for cleanliness, efficiency and safety.

Leave a Reply

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