Here are the important benefits of omega 3 fatty acids for bodybuilding. Learn why fat is important for body and how important is Omega-3 fatty acid or fish oil for athletes or bodybuilder.
Asking the question of the benefits of Omega-3 when dealing with iron, it is worth noting that if the intake of Omega-3 is insufficient, this will necessarily affect the quality of training and the speed of recovery after a workout, regardless of whether you want to dry out muscle mass. Today we will talk about the role played by Omega-3 in bodybuilding and what effect this substance has on the human body as a whole.
Importance of Omega 3 Fatty acids for Bodybuilding
Let’s say this discovery is interesting and informative, but what do all these supplements on the basis of 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 an indispensable component of any diet, especially the diet of a bodybuilder or athlete. But when it comes to a diet, most attention is paid to proteins and carbohydrates.
People usually believe that the lower the fat content, the better. As a result, many bodybuilders disrupt the body’s fat levels, which can indirectly lead to a deterioration in athletic performance and achievements, and, most importantly, subsequently affects health in general.
Recent studies have shown that fish oil-based supplements (also known as omega-3) are more effective than popular cholesterol-lowering drugs in the fight against a disease such as chronic heart failure. It is a disease in which an enlarged heart poorly pumps blood.
As a result of the research, scientists have established that the effectiveness of drugs that lower cholesterol in the treatment of chronic heart failure is not greater than that of placebo. In the meantime, it has been proven that fish oil supplements alleviate the symptoms of chronic heart failure more effectively than with placebo or with drugs that lower cholesterol levels.
It is still unknown why fish oil reduces the symptoms of chronic heart failure, but experts suggest that these fatty acids increase the level of “good” cholesterol and strengthen tissues that themselves are partly composed of fatty acids.
More about fatty acid
Before delving into this issue, let’s take a look at fats from the other side. Consisting of fatty acids, which are attached to the basic structure, fats can be divided into two types: unsaturated and saturated.
Unsaturated fats (atoms not completely saturated with hydrogen, with double bonds), known as “good fats”, are found in foods such as fish, nuts and vegetable oil.
Saturated fats (atoms fully saturated with hydrogen, without double bonds), known as “bad fats”, are found 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 major health problems, such as heart disease and diabetes.
In general, fats are one of the main components for the normal functioning of the body, if only because some vitamins can be absorbed only in the presence of fats. In addition, many important components of the body, such as cell membranes, require normal fats for normal functioning. This is not surprising because our body is a set of complex mechanisms and processes in which fats, along with proteins and carbohydrates, are the main nutrient microelement.
So, if you are a bodybuilder, at any cost avoiding fats, you are making a fatal mistake.
First, the lack of fat slows the fat metabolism and in general the metabolism in the body. Since fats are an essential component of any diet, with their lack in the body, the latter will start taking emergency measures. Most likely, the body will try to hold on to the existing fats and will use them economically, which will make it very difficult to get rid of a few extra pounds and fatty deposits.
Secondly, too limited consumption of fat slows down the ingestion of vitamins and minerals, which are absorbed only with fats. And this means that the benefits of food and food additives will decrease at times.
Fats play an important role in the complex processes of the body, so their lack can lead to the failure of many processes from metabolism to the assimilation of vitamins.
Know the measure of fat intake
Despite all of the above, do not use excessive amounts of fat. As mentioned earlier, diets 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 fat leads to the accumulation of adipose tissue, hiding the relief of muscles. It is the presence of such fat distinguishes the bodybuilding amateur, who only occasionally visits the gym, from the bodybuilding professional. Therefore, it is important to correctly understand the whole process and, depending on the desired result, use the optimal amount of fat for you.
How much fat do we need
What is the amount of fat we need? If anyone thinks that there is such a magic number, or the ideal amount of fat that we should use, then he does not know anything about proper nutrition. The necessary amount of fat for a person depends on body weight, level of physical activity, expected result from bodybuilding, genetic predisposition and a host of other factors.
Only general recommendations can be given. For example, a man with a body weight of about 80 kilograms, leading an active lifestyle, exercising 4-5 times a week, should consume about 2600-2700 calories per day in order to maintain the same shape. About a quarter of these calories (650-675) should be obtained from fats. Based on the fact that a gram of fat contains 9 calories, it turns out, you need to consume 72-75 grams of fat a day.
Moreover, saturated fats should be less than 10 percent of all fats. It turns out, more than 90 percent should be “good fats”, such as omega-3 and omega-6, obtained from fish, nuts and vegetable oil. This amount of fat will ensure the proper functioning of our body. And only after the fulfillment of this condition, one can already think about building muscle mass or reducing weight.
Omega-3 fatty acids
Omega-3 fatty acids, because of which fish oil supplements have become the subject of research by scientists, are part of the group of unsaturated fats and are considered to be the most healthful type of fat. If it is not always possible to get omega-3 fats from food, then a good alternative will be food supplements.
For example, linseed additives, in the form of liquid or capsules, are about 6 times richer in omega-3 fats than fish oil-based supplements. In addition, cod liver supplements are rich in vitamin A, and their use with other vitamin supplements can lead to supersaturation with vitamin A. Also in some fish oil supplements, an insignificant amount of mercury was found, whereas, with additives from flaxseed grains, such problems do not arise.
The results of studies on the efficacy of omega-3 fats in the treatment of patients with chronic heart failure do not directly affect the specificity of bodybuilding, but they affect the health theme, which certainly affects the body’s ability to build muscle or fight excess fat.
Additives based on fish oil or flaxseeds ensure the correct operation of all processes in the body, from the assimilation of nutrients and ending with the healthy work of the heart. Therefore, people whose diet does not have enough omega-3 fats should take special supplements so that the body does not lack “good fats”.