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A new evaluation of research into the use of fish oil for athletes has shown positive effects on heart health, muscle regeneration and immunity. This is positive news for all athletes, whether they are weekends or professional athletes. Omega-3 fatty acids support muscle efficiency, overall performance, muscle building and regeneration, reduce body fat and reaction time.
A study published on May 8 by the American Society for “Nutrition Advancement” reported consistent effects of fish oil supplements on reaction time, mood, cardiovascular dynamics in cyclists, skeletal muscle regeneration, the pro-inflammatory cytokine TNF-alpha, and post-exercise NO (nitric oxide, dilates). vessels). On the other hand, the researchers found that there were no clear effects on endurance, lung function, muscle strength or training adaptation. It has shown the benefits of omega-3 fatty acids for athletes in a variety of sports, from football to rugby and from cycling to swimming, and offers promising results in supplementing omega-3 in the body.
Despite nearly 25 years of research into the benefits of omega-3 fatty acids for heart, brain and prenatal health, scientific knowledge is still in its infancy. A systematic review identified 137 expert contributions on the topic of omega-3 fatty acids in athletes. 32 studies were randomized, placebo-controlled studies. Doses of omega-3 fatty acids in the experiments ranged from 300 to 2400 mg / day EPA (eicosapentaenoic acid) and 400 to 1500 mg / day DHA (docosahexaenoic acid). The research looked not only at the existing benefits for athletes, but also about whether side effects or risks would occur. These effects were in principle not found.
Is fish oil safe for athletes?
The literature reviewed showed that only one randomized experiment reported adverse effects of fish oil – and these were mild and affected only a small proportion of study respondents. In addition, the authors of the experiment noted that they did not know of any experiments that would show a negative effect of omega-3 on sports performance. However, they noted that excessive doses of fish oil over time can lead to an increased risk of bleeding.
Athletes should therefore be properly informed to avoid too high doses of fish oil (note: according to EFSA, a dose of 5 g of omega-3 is considered safe). The dilemma of fish oil in relation to bleeding after large doses is not yet clear. A November 2018 study showed that high doses of fish oil did not actually affect bleeding when treating surgical patients. In fact, paradoxically, higher levels of omega-3 in the blood were associated with a lower risk of bleeding.
Research into the effect of omega-3 MC on the body continues
Research into fish oil in athletes is particularly interesting to better understand the effects of omega-3 on neuromuscular performance, bone metabolism, injury rehabilitation, disease risk, and other effects on the body. Future research into fish oil supplements and diets rich in omega-3 fatty acids should focus on biomarkers of omega-3 fatty acid status so that the effects of omega-3 fatty acid intake and dose-response can be properly examined and understood.
Why do athletes use Omega-3?
Omega-3 benefits athletes for several reasons.
- Omega-3s have been shown to reduce muscle soreness and swelling and increase range of motion after exercise. In one study by rugby players, the researchers concluded that adding fish oil to a protein supplement significantly reduced fatigue and muscle soreness.
- Omega-3s support muscle growth. Which athlete wouldn’t want stronger muscles? The body processes the protein that muscles need to grow and function. This process is known as protein synthesis. Omega-3 fatty acids help this process.
What is the best Omega 3 Source?
Zinzino BalanceOil is a one of a kind, Polyphenol Omega Balance food supplement. High in olive polyphenols, Omega-3 and Vitamin D3, it gently brings your ratio back into balance, while initiating a suite of health benefits (18 approved by the EFSA).
It contains polyphenol rich pre-harvest extra virgin olive oil and wild-caught fish oil which, that has gone through a refining process to remove environmental contaminants (if present) and certified as free from heavy metals and other toxins. Try it for yourself. 🧡