Omega 3 for muscle mass. Fish fat in bodybuilding. Know the measure in use of fats

Omega-3 is a group of unsaturated fatty acids that cannot be synthesized in the body. With the lack of this group of fat, biochemical and physiological processes are violated. Without a sufficient amount of omega-3, it is impossible to achieve significant success in sports, which is why almost everything professional athletes Be sure to add fats to your diet. In this article we will talk about the importance of Omega-3 in Bodybuilding.

Omega-3 is often used in rehabilitation of patients after a heart attack, angiopathy, bone fractures and many other diseases. As for bodybuilding, here Omega-3 gives athletes the following useful effects:

In Bodybuilding, Omega-3 is taken both during a set of mass and during drying. Dosage at the same time almost the same. These fatty acids are often used when dealing with overtraining.

The only natural and full source of omega-3 are seafood. But since not everyone can afford to eat every day salmon, in bodybuilding these useful fats Also get from fish oil, sports additives, linseed oil and pharmacy capsules. Sports additives and pharmacy preparations are most often produced based on fish oil, but in a pharmacy you can also meet flaxseed capsules.

To obtain the required amount of Omega-3 athletes, it is recommended to eat seafood 4-6 times a week. Most of all useful fats are contained in salmon, tuna, mackerel, rainbow trout, sardine.

Many athletes are chosen as a source of useful fats. But this is not the most optimal choice. The fact is that linen oil completely loses its useful properties 30 days after the opening of the can, so when buying it is necessary to choose bottles with flax oil with as little as possible (no more than half a liter, and better 200-300ml).

Also, linseed oil has a disgusting taste, so some athletes choose pharmacy. This is a good option, but here you also need to take into account the expiration date. Sports supplements we would not recommend considering because of their high price - pharmacy capsules are much cheaper with almost the same composition.

We consider natural products the most optimal option - several times a week to prepare a delicious salmon or trout dish should not work for most people leading healthy image Life.

How to take omega-3 in bodybuilding

For ordinary people, it is recommended to use 1-2 g of omega-3 per day. In bodybuilding, experienced athletes advise to increase dosage up to 3-4g if you are on drying, and during the mass simplicity, the optimal dosage is in the range of 5-8g per day. If we are talking about linen oil, nutritionists recommend taking 1-2 tablespoons per day.

Omega-3 can be taken on an ongoing basis, interruptions are not required. This fatty acid causes no side effects and is very useful for health.

10 facts about omega-3

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Features of the reception of linseed oil

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Omega-3 belong to the group of unsaturated fats and cannot be synthesized in the body. With a shortage of these substances, a large number of violations of biochemical and physiological nature occurs. Omega-3 play an important role in the normal functioning of the body and they need to be used not only to athletes, but also to ordinary people.

Scientists have discovered Omega-3 back in the thirties of the past century, but large-scale studies began only a few years ago. Thanks to the emergence of new technologies, scientists managed to detect what was hidden from them before. At the same time, for example, the positive impact of substances on the heart and the vascular system was known even more than half a century ago.

Increased interest in Omega-3 arose after the studies of Eskimos. This nationality lives in heavy climatic conditionsHowever, among them very rarely there are diseases such as infarction, high blood pressure, strokes, etc. After numerous studies, it was found that this is due to the presence of a large amount of fish in their diet. It is this product that is the main source of Omega-3. After numerous studies, the need to use Omega-3 was completely proven.

Omega-3 has a huge amount useful properties and effects. When using these substances, the sensitivity of the body is increasing to insulin, which is connected with the slowdown of the movement of food on the gastrointestinal tract. This in turn leads to a slower absorption of carbohydrates and their level does not reach peak values. Omega-3 is also able to significantly accelerate metabolism and the process of lipolysis, which makes them an excellent fat burner.

It has Omega-3 beneficial effects and blood. First of all, this is due to a decrease in its viscosity, which results in a decrease in pressure, the risk of thrombome and various heart disease decreases.

Relatively recently found that Omega-3 is the predecessor of anti-inflammatory blood enzymes - prostaglandins. These substances are able to reduce the rate of inflammatory processes and pain that arise during intensive training. This contributes to a decrease in the speed of catabolic reactions and prevents the destruction of muscles.

Omega-3 affects on the brain, increasing its performance. This is due to the fact that the composition of the brainstant contains about sixty percent of fats. In the course scientific research It was found that omega-3 can be used as a prophylactic agent of teenage schizophrenia.

Also for athletes is very important and the ability of omega-3, to improve neuro muscular function. This was proven in the course of research conducted in 2015. We note a few more important properties of substances:

• Improves the quality of the skin;
• The rate of exchange processes is greatly increasing;
• Are an excellent source of energy;
• Do not contribute to the set of excess fat mass;
• The secretion of anabolic hormones is accelerated;
• The rate of production of cortisol is reduced;
• The balance of cholesterol is normalized.

Negative qualities of omega-3

Immediately it should be said that the side effects are observed only by one percent of people and they are connected with the individual characteristics of the body. Among the negative qualities of Omega-3, it is possible to note only failures in the work of the digestive system.

Much more important not yourself side effectswhich are practically excluded even with the use of large dosages of the substance, and their use of their use. It is not a secret for anyone that the environmental situation on the planet is extremely tense. Water of the World Ocean are exposed to severe contamination of harmful industrial wasteWhat leads to the accumulation of carcinogens in the fish.

Most actively accumulated chemical substance is mercury. It is important to note that not all rock breeds may contain carcinogens. The greatest amount of Omega-3 is contained in the fish of the family of salmon, sardines, herring, oysters and some others. Fortunately in these rocks, mercury fish, and other carcinogenic substances accumulate in small quantities and the dangers do not represent. For obvious reasons, sports nutritional supplements contain only high-quality fish oil, which is cleaned of various impurities.

The fact that the main source of Omega-3 is fish, we have already mentioned. These substances are also contained in some plants. A good source of Omega-3 is linen oil, but there is one important point here. These fats have the property to quickly oxidize, even if the oil is stored in the refrigerator.

Even worse, the situation is in the heating of flax oil. Under influence high temperatures Oxidative processes begin to increase avalanche-like. For this reason, linseed oil cannot be used for cooking. At the same time, in some countries it can be safely purchased in a regular supermarket.

When using linseed oil, it is necessary to follow several rules:

• Shelf life product from the date of receipt should not exceed more than six months;
• Packaging should be light-proof;
• The shelf life of linseed oil after the opening of the container is 30 days.

It should also be noted that linseed oil is rich in omega-3, but also by other vitamins and minerals. Almost all vegetable oils contain Omega-3 in its composition. The most effective of them is a rimmer. It contains a lot of omega-3 and other nutrients And at the same time to a lesser extent susceptible to oxidation.

To date, a large number of sports additives containing Omega-3 are produced. It is enough to go into specialized stores to make sure this personally. In addition, fish oil can be purchased in conventional pharmacies. Allocate any additives with Omega-3 rather difficult.

When purchasing additives, pay attention to the manufacturer. Famous companies will not risk their reputation, releasing low-quality products. This will protect yourself from not effective drugs. Perhaps it is worth noting several products most popular among domestic athletes: Fish Oil and Animal Omega (Manufacturer - Universal Nutrition), Flaxseed Oil Softgels (Optimum Nutrition), Lipidex (SAN), Vaporize (Manufacturer - MAN). These additives are most in demand in the domestic market and are very high-quality products.

Today you can find a large number of recommendations on dosages and methods of use of omega-3. For example, in the United States there is an organization called the Association of Heart. So, on the recommendations of its employees, the daily dosage of fish oil should be in the range of 0.5-2 grams of substances.

Many health organizations offer to use about one omega-3 gram per kilogram of fat mass. But there is an averaged norm, which should be followed. During the day, use from one to two grams of Omega-3 for two or three receptions. It should be done simultaneously with food eating.

It should also be said that the additives containing Omega three are needed using cyclic schemes. Medium duration One course should be not more than 30 days. During the year, no more than three similar cycles can be carried out.

At the same time, according to World Organization Health, the optimal option is to use during the week from 20 to 540 grams of sea rocks. In total, this will allow the body to give the body about 11 grams of fish oil, which corresponds to the daily dosage in a half gram.

If the fish is not often found in your food program, you can safely use from one to two grams of food additives containing omega-3 daily. This quantity will be enough to prevent the formation of such a deficit in the body useful substancelike omega-3.

Hi friends! On the line Vitaly Ohrimenko, and I am sincerely glad to see each of you on the other side of the monitor.

Omega-3 in sports nutrition

Of course, such useful for bodybuilding components as omega-3 included with the list of components some of the manufacturers of sports nutrition. Here are the main

1. Fish Oil from Universal Nutrition.
2. BIOTECH OMEGA 3 /
3. Efa Lean Gold Gel from Labrada.
4. Vaporize from MAN.
5. Flaxseed Oil Softgels from Optimum Nutrition.
6. Animal Omega from Universal Nutrition.
7. Lipidex from San.

Conclusions:

Omega-3 fatty acidic acids are not easy, they are a mandatory component for athletes of all stripes. And it is not necessary to scare this word: "Fats" even if you are actively engaged in fitness and afraid of every fat percentage.

Firstly, Omega-3 replenishes the body a terrible small amount of fats, secondly, these fats are an excellent source of energy and do not carry any harm for the embossed contours of the pumped muscles. In fat deposits, these fats will hardly turn into.

Omega-3 will be useful both for a mass set and for weight loss and drying. In addition, Omega-3 fats in bodybuilding perform a number of important functions: from the withdrawal of cholesterol to improving mood and life tone. Agree to play sports when there is not enough mood or life tone somehow not very.

Thank you for your attention, friends. I hope was useful!

Yours faithfully, Vitaly Ohrimenko.

One comment on "Omega-3 in Bodybuilding | Products or fish fat? ""

interesting article! I'll show my son to my son, can be asleep for mind

Recent studies have shown that fish oil-based additives (also known as omega-3) are more efficient, compared with popular drugs that reduce cholesterol levels in the fight against such a disease as chronic heart failure. This disease, in which the heart-increased heart is bad pumped blood.

As a result of research, scientists found that the effectiveness of drugs that reduce the level in the treatment of chronic heart failure is no more than at the placebo. In the meantime, it is proved that fish oil-based additives facilitate the symptoms of chronic heart failure more efficiently compared with placebo or with drugs that reduce cholesterol levels.

It is still unknown why fishe fat reduces the symptoms of chronic heart failure, but experts suggest that these fatty acids increase the level of "good" cholesterol and strengthen the tissues that themselves are partially consisting of fatty acids.

Why do we need it?

Suppose this discovery is interesting and informative, but what attitude all these supplements based on fish oil and omega-3 fats have to you if you do not suffer from chronic heart failure and are not a scientist?

The fact is that fats are a mandatory component of any diet, especially the diet of bodybuilder or athlettes. But when it is talking about any diet, most attention is paid to proteins and carbohydrates.

People usually believe that the smaller the content of fats, the better. As a result, many bodybuilders violate the level of fats in the body, which can indirectly lead to a deterioration in sports results and achievements, and, most importantly, subsequently affects health in general.

Wide view of fats

Before you go deep into the study of this issue, let's take a look at fats on the other side. Consisting of fatty acids that are tied to the main structure, fats can be divided into two types: unsaturated and saturated.

Unsaturated fats (atoms not fully saturated with hydrogen, with double bonds), known as "good fats", are in such products like fish, nuts and vegetable oil.

Saturated fats (atoms that are completely saturated with hydrogen, without double connections), known as "bad fats" are in meat and dairy products. Studies have shown that all diets rich in saturated fats are also rich in calories and cholesterol, and all these "ingredients" are associated with big challenges Health, such as heart disease and diabetes.

In general, fats are one of the main components for the normal operation of the body, if only because some vitamins can be assisted only if there are fat. In addition, many important components of the body, such as cell shells, need fats for normal functioning. This is not surprising because our body is a combination of complex mechanisms and processes in which fats, along with proteins and carbohydrates, are the main nutritious macroelegen.

Do not neglect fats

So, if you are a bodybuilder, any price avoiding fats, you make a fatal error.

First, the lack of fats slows the fat exchange and in general the metabolism in the body. Since fats are a necessary component of any diet, with their lack of in the body, the latter will begin to make emergency measures. Most likely, the body will try to hold out on the existing fats and will become economical to use them, which will make it very difficult to get rid of several extra kilograms and fat deposits.

Secondly, too limited consumption of fat slows down into the body of vitamins and minerals, which are absorbed only with fats. And this means that the benefits of products and food additives will decrease at times.

Fats play an important role in the complex processes of the body, so their disadvantage can lead to a collection of many processes - from the metabolism before the absorption of vitamins.

Know the measure in use of fats

Despite all of the foregoing, you should not use an excessive amount of fats. As mentioned earlier, diet rich in fats (especially saturated) can contribute to obesity, the development of heart disease and cause a lot of other problems.

From the point of view of bodybuilding, excessive consumption of fats leads to the accumulation of adipose tissue hiding muscle relief. It is the presence of such fat that distinguishes an amateur bodybuilder, which only from occasion to occasion gym, from bodybuilder-professional. Therefore, it is important to correctly understand the whole process and, depending on the desired result, the number of fats are optimal for you.

What is a fatty tissue?

Fat fabric, or just fat is a loose connective tissueconsisting of fat cells. The main task is to preserve energy in the form of fats, but it also serves to protect the body from cold and depreciation.

How much do we need fats?

What is the number of fats we need? If anyone thinks there is such a magic number, or the perfect amount of fats that we should use - then he does not mean anything in proper nutrition. The required amount of fat for a person depends on body weight, the level of physical activity, the expected result from bodybuilding, genetic predisposition and the mass of other factors.

Only general recommendations can be given. For example, a man with a body weight about 80 kilograms, a leading active lifestyle, training 4-5 times a week, should consume approximately 2600-2700 calories a day in order to maintain the same form. Approximately a quarter of these calories (650-675) should be obtained from fats. Based on the fact that the gram of fat contains 9 calories, it turns out, it is necessary to use 72-75 grams of fat per day.

Moreover, saturated fats should be less than 10 percent of all fats. It turns out that more than 90 percent should be "good fats", such as Omega-3 and Omega-6, obtained from fish, nuts and vegetable oil. Such a number of fats will ensure the correct functioning of our body. And only after completing this condition, you can already think about building muscle mass or weight reduction.

Omega-3 fatty acids

Omega-3 fatty acids, due to which fish oil supplements became the subject of research scientists, enter the group of unsaturated fats and are considered to be the most useful for health. If it is not always possible to obtain omega-3 fats from food, then food additives will be a good alternative.

For example, flaxseed-based additives, in the form of a liquid or in capsules, about 6 times richer omega-3 fats than fish oil-based additives. In addition, additives from the liver of cod are rich in vitamin A, and their use together with other vitamin additives can lead to a slut of vitamin A. Also in some additives from fish oil, a small amount of mercury was detected, whereas with additives from linen grains there are no such problems .

Output

The results of studies of the effectiveness of omega-3 fatty-3 in the treatment of patients with chronic heart failure do not affect direct specificity of bodybuilding, but they affect the topic of health, which, of course, affects the body's ability to build muscle tissue or fight extension.

Fishing or linen grain-based additives provide the correct operation of all processes in the body, starting with the absorption of nutrients and ending with healthy work of the heart. Therefore, people whose diet contains insufficient omega-3 fats, special additives should be made so that the body does not have a shortage of "good fats".

With regular or professional occupations, a variety is needed a lot of energy. Increase endurance, physical activity allows a properly composed diet. In order for all livelihood systems fully functioned in serious loads, nutritionists are recommended to enrich the daily menu with nutrient and biologically active substances. Preparations and dietary supplements from Omega-3 for athletes will become sources of polyunsaturated fatty acids and fat-soluble vitamins. This will speed up the processes of metabolism, adjust the weight and increase muscle mass.

For what in sports is needed omega-3 acids

The omega-3 functions in the human body are very diverse, but the main purpose of polyunsaturated fatty acids is to accelerate the metabolism. These biologically active compounds are directly involved in the formation of cell membranes and shells. Thanks to Omega-3, uninterrupted delivery in nutrient tissues occurs. The growth and speed of cell division is significantly increased - the main factors of updating bone, muscle, articular structures. With intensive physical exertion, the optimization of metabolism helps to avoid injury during drops or strong blows, contributes to the rapid regeneration of soft tissues.

Recommendation: When choosing omega-3, you should give preference to dietary supplements or drugs in capsules with a concentration of the active substance 1.0 g to reduce the number of receptions during the day. The nutritional supplement is considered to be the one that contains at least 30% of polyunsaturated fatty acids.

Fat metabolism

For Omega-3, selective participation in metabolism processes is not characteristic. Bioactive compounds provide a complete splitting of proteins, carbohydrates and fats. Omega-3 is responsible for the transfer of cholesterol to target organs as part of Lipoprotein complexes of low density. Such conglomerates are not delayed in the blood vessels and are quickly derived from the body. This allows you to minimize in veins, arteries and capillaries The content of high density lipids, dissolve and derive cholesterol blocks from them. At the same time, on the principle of replacement in large and small vessels, soft and bone, the concentration of useful triglycerides is significantly increasing. They need people with serious physical exertion for the following purposes:

• expansion of arteries and veins, normalization of blood circulation;
• prevention of a sharp rise in blood pressure;
• providing cells and tissues with molecular oxygen.

Regular use of products with a large polyunsaturated acid content prevents the accumulation of harmful fats in the human body. After a specialized blood test, which is called a lipid profile, in people with a sufficient content of omega-3 in the diet, the optimal concentration of low density lipoproteins was revealed.

Increased synthesis proteins

For a TV, so that the power training seizures do not acted on the body of an athlete, proteins must constantly synthesize in the tissues. This is one of the most important conditions for building muscle mass and eliminate fat deposits. The competent reception of the combination of amino acids, proteins and omega-3 makes it possible to ensure the growth of muscles by more than 25%. Elimination of the deficit of polyunsaturated fatty acids and high physical activity causes an increase in the cross-sectional area of \u200b\u200bmuscles in people engaged in bodybuilding.

Omega-3 acids take part in complex biochemical processes associated not only with synthesis, but also catabolism. They prevent the rapid breakdown of proteins, while cycling muscle metabolism. The destruction of fibers of transverse muscles decreases, which reduces the time required by an athlete for a full-fledged recovery after heavy physical Loads. Omega-3 in bodybuilding is used as an additional source of energy that contributes to improving the performance and endurance of an athlete during training.

It is interesting: if there is a sufficient amount of omega-3 together with food products, then the absorption of carbohydrates is gradually slowed down. This feature of the assimilation of substances helps to reduce weight, reduce appetite and craving for sweet.

Strengthening immunity

In addition to the acceleration of Omega-3 metabolism, one more important function in the human body is performed. Polyunsaturated fatty acids are directly involved in the synthesis of hormone-like connections - prostaglandins. These biologically active substances regulate many human life processes:

• support optimal blood coagulation, prevent the excess formation of blood clots in small and large blood vessels;
• provide innervation, responsible for the transfer of pulses from skeletal muscles to the central nervous system;
• increases the functional activity of liver cells (hepatocytes);
• restore the operation of the organs of the urinary system;
• protect the correct digestion and peristaltics.

Such an integrated positive impact helps to prevent development allergic reactions, increase the body's resistance and viral and bacterial infections. The accelerated synthesis of foregulyandins leads to the suppression of inflammatory processes, often emerging at intensive workouts.

Features of reception

Most of all omega-3 acids are contained in fatty varieties of marine fish, olive and linen oil, walnuts and legume crops. For a person far from bodybuilding or lifting the rod, the inclusion of these products in its diet would be quite enough to replenish the reserves of polyunsaturated fatty acids. But for an athlete experiencing serious loads during training, additional reception of bioactive compounds is required.

Nutritionists recommend taking Omega-3 for a month, and then make a two-week break. This method of acceptance is necessary to prevent hypervitaminosis, or excessive accumulation of ingredients in tissues. Daily dosage depends on the purpose of using Omega-3:

• for active occupation sports - 2.5-3.0 g;
• for reset excess weight - 3.0-4.0

You can not use the daily dose at once. The required amount of omega-3 fatty acids should be divided into three portions and take after eating, picking up with net non-carbonated water.

Tip: To eliminate the deficit of omega-3, the fish oil in capsules are best suited. In pharmacies, you can purchase or order special dietary supplements, which include not only this natural product, but also the most important vitamins, micro and macroelements.

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