Oh Mega - How Omega-3 Fatty Acids Can Help Athletes Achieve Their Goals
Omega-3s have long been hailed as a hero of the human diet but they are especially important when it comes to the precision-like nutrition of an athlete. The EPA and DHA contained within Omega-3s can enhance your heart health and reduce exercise-induced inflammation just for starters. So, if you are an athlete looking to improve your eating habits and your runtime, don’t let the fatty name fool you. Consider boosting your Omega-3 fatty acid intake for real results. This fitness-friendly nutrient will boost your training, performance, and muscle gain, as well as benefits in other categories. Here are some ways these fatty acids can help your game.
You work out hard. You are precise with form. You push yourself to the limit. You weigh your food portions and keep track of those SFH scoops. All to achieve your athletic goals. Well, your post-gym routine is just as important as the hours or prep and pumping iron. In fact, your body spends more time recovering than exercising. When you’re in the process of slimming down and toning up, your muscles get tiny little tears, as, per Men’s Fitness magazine. According to the Cleveland Clinic, a byproduct of exercise can be an inflammatory substance called free radicals, which damages the body’s cells. As these tears repair, your muscles grow. However, they need proper care, and Omega-3s are the perfect aid. Fatty acids in Omega-3s get to work reducing the inflammation and can even help joint pain. According to Men’s Journal, a Journal of International Society of Sports Nutrition study showed that athletes who supplemented their regimen with DHA and EPA had an increase in neuromuscular function and a decrease in fatigue.
Omega-3 helps to increase protein synthesis – which is a fancy way of saying that these fatty acids will speed up and turn the protein you eat into the protein in your muscles. According to The Path journal, your muscles are working to rebuild and repair long after you lift that last weight. With the addition of fatty acids, your recovery time is shortened, and it even boosts the effects of your workout even if you’re in the middle of a Netflix and chill. So, as far as boosting your gains, Omega-3s are like the muscle making gifts that keep on giving.
A little soreness in exercise is to be expected. Many athletes work until it hurts so good. However, too much pain can keep you from getting to the next level or even through an everyday workout. If chronic muscle pain is plaguing you, you may want to step-up your daily dose of Omega-3. A study published in the Journal of Sports Science & Medicine found that Omega-3 fatty acids are boss at reducing muscle aches. The study participants performed arm exercises for the course of a week while taking EPA and DHA supplements. After the trial period, those who had taken the fatty acids found they had far less localized soreness than those who didn’t. The report concluded that “based on these findings, Omega-3 supplementation could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation.”. Translation? Whether you are a triathlete or a couch potato, a spoonful of fish oil can do wonders for your sore muscles and get you moving again.
Sticks and stones may break your bones but having a deficiency in nutrients like Omega-3s could increase those chances. It’s not just your muscles that benefit from these fatty acids. Because you want your skeletal structure at its best in order to achieve peak performance, it is important to craft a diet rich with Omega-3s. According to Authority Nutrition, vitamin D and calcium are building blocks of healthy bones, and in addition, Omega-3s have a positive impact on bone health. So, if you want your health to be bone deep, stock up on fish oil supplements, such as SFH’s Super Omega-3 Fish Oil a great addition to bone-healthy diets.
Top athletes know that to achieve success you need the brain with the brawn. A positive mental attitude is key. Luckily another great result of taking Omega-3 is the benefit it has on your mind. According to Men’s Fitness, the brain is 60% fat and responds well to all the perks that fatty acids have to offer.
A Journal of Sports Science & Medicine study found that Omega-3 fatty acids improved reaction times and decision-making abilities among female soccer players - which especially helps when you’re a goalie. The study was conducted on 34 members of the Spanish Supers league half of whom took fatty acids and half didn’t. After a month, those who took Omega-3s showed a much-improved performance. Omegas can also improve your mood and may help with mental issues. When you have a more positive outlook, you are more likely to stay on track with your fitness goals.
Normally, your body is the independent type and gets things done on its own. If you think about it, you do the bare minimum to keep your system going while your body does the heavy lifting day in and day out. However, when it comes to Omega-3s, your body may need you to give it a hand. The body doesn’t make fatty acids by itself. It relies on the food you consume. Though some forms of omegas (short chain) can be found in nuts, seeds, avocado, and olive oil, the body can really only use the long chain type that is found in fish. And even if you consume a diet full of fish, avocado, and nuts, you still may not be getting enough Omega-3 to make a difference in the long run. An added supplement is a great way to boost your omega levels and get you the EPA and DHA you need.
DHA and EPA are elements the body needs for many different important functions, like cardiovascular, brain, joint, eye, and skin health. According to The Path fitness journal, they can even prevent life-threatening illnesses like cancer, heart disease, and strokes.
Looking for the most omega for your buck? Cast your line for salmon, mackerel, Bluefin, tuna, albacore and even herring or sardines. If you aren’t a huge fan of chowing down on chicken of the sea, supplement with a spoonful or capsule of fish oil. You can find a quality daily dose in SFH Super Omega-3 fish oil in lemon, orange, or peppermint flavors or our Omega-3 enteric coated soft gels.
Benefits are all about dose strength. Omega-3 fats are very safe. The more you take the greater the benefit. SFH believes that most people will see benefits to Omega-3 fats when taking 3000mg of combined EPA and DHA daily for minimally 15 to 30 days.