In recent years, the Omega-3 fatty acids have become a perfect support for professional and amateur athletes. In this article we tell you what they are, what the scientific evidence of their benefits is and how to incorporate them into our nutrition to improve sports performance.
What are Omega-3s and why are they important for athletes?
Omega-3s are essential fatty acids—mainly EPA and DHA—that the body cannot synthesize on its own and must be obtained through diet or supplements.
EPA is a type of Omega-3 related to inflammatory response and cardiovascular function of the body and is found mainly in fish oil.
On the other hand, DHA is an Omega-3 related to supporting cognitive function and salud of vision, which is also found in fatty fish and seeds and nuts, such as chia, flax or walnuts.
Among the most important functions of Omega-3 fatty acids is:
- Support cognitive function: Maintain the integrity of cell membranes
- Anti-inflammatory action: They regulate inflammatory processes, especially after intense training
- They support the salud neuromuscular and cardiovascular
What are the benefits of Omega 3 on sports performance?
Omega-3 plays an important role in sports performance by support muscle recovery, endurance and salud cardiovascular, among others. Below, we tell you more about its benefits:
Reduction of inflammation and muscle recovery
Intense exercise causes muscle microdamage and oxidative stress. Given this, EPA and DHA act by modulating the inflammatory response, resulting in faster recovery and reduced post-workout soreness
Improved cardiovascular function and endurance
Omega-3s too Help improve heart rate at rest and during exercise, in addition to improving blood flow and optimizing the use of oxygen.
These benefits at the cardiovascular level favor greater aerobic resistance in medium and long duration sports.
Cognitive health and decision making in sport
In certain sports that involve strategy and technique, mental stability and concentration are key. In relation to this, it may be related to the action of DHA at a cognitive level, promoting attention processes, reaction times and a reduction in competitive stress.
Support for body composition
By acting on fat metabolism, Omega-3s can facilitate the use of lipids as a source of energy, complementing the objetivos control of body fat in athletes.
Omega 3 in foods vs. supplementation
Omega-3 fatty acids are obtained mainly through fish such as salmon, mackerel or sardines; chia and flax seeds; or dried fruits, such as walnuts.
However, these fatty acids can also be obtained from specific supplementation if the diet is not enough. If you choose to supplement with Omega-3, it is important to choose quality supplements, which guarantee greater absorption and standardized doses of EPA and DHA.
How much Omega-3 do I need to take if I train?
The dose of Omega-3 that you need to take if you train will depend on the type of sport you practice and your objetivos specific. Still, a recommendation could be to consume 1-2g of EPA + DHA per day, for amateur athletes, or 2-4g of EPA + DHA per day if you are an endurance or high-performance athlete.
Conclusion: Omega-3 as an ally of the intelligent athlete
Omega-3s constitute a ideal complement to support recovery, salud cardiovascular or cognitive function in sport, so integrating them into your daily routine strategically can make a difference in your performance.
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