Omega-3 (fish oil) in sports: what are they useful for, how to take them, “sports omega-3” VS drugs from the pharmacy

Probably every person, having heard about fish oil, remembers how, as a child, he tried to evade his parents who tried to give him this healthy, but so disgusting liquid.

Who would have thought that an adult, who is also actively involved in bodybuilding, would drink fish oil, and without coercion, although it has not become tastier over the years. Let's try to figure out why this fish oil is so good and why it is useful to drink not only for children, but also for those who are engaged in creating their own beautiful muscles.

If earlier fish oil (oil secreted from the fatty tissue of fish of various breeds) was sold only in pharmacies in liquid form, today it is formed into capsules in a gelatin shell, which do not taste at all unpleasant. At the same time, various herbs and vitamins are also added to the composition of the drug. Children's fish oil continues to be sold in pharmacies, but it is still for children.

What is Omega-3

Omega-3 is an unsaturated acid that is not produced in the human body.
Accordingly, its concentration must be maintained by taking special vitamins, the most popular of which is Fish oil. Its use in bodybuilding has a positive effect on the strength and endurance of the athlete. The lack of the described acid significantly reduces the effectiveness of his training.

Interesting Facts

Previously, fish oil, so valuable today in bodybuilding, was obtained from the liver of marine fish, mainly cod. However, studies have shown that this product contains heavy metals, mercury and other toxins. Of course, in small quantities, but the body tends to accumulate harmful substances. Therefore, fish oil obtained from the soft tissue of fish adjacent to the muscles is now considered to be of the highest quality.

The use of fish oil does not eliminate the body's need for other components contained in fish meat. Studies have shown that beneficial substances are better absorbed when sea fish is added to the diet (it should be consumed at least 2 times a week). To preserve the value of the finished dish, it is recommended to bake fish in the oven.

Effect on muscle mass

Fish oil can and should be used to gain weight. In part, it can be compared with proteins or anabolic steroids. If they increase protein concentration, then fish oil affects the rate of its synthesis. That is why taking it allows you to quickly increase body muscle mass.

According to the results of many years of research, the benefits of the described supplement in sports are due to the fact that it reduces the concentration of hormones responsible for stress, which destroy muscles and lead to sudden weight loss.

While an ordinary person who maintains a healthy lifestyle can do without the additional use of various dietary supplements, professional athletes cannot. The benefits of fish oil for gaining muscle mass are enormous.

Dietary supplements and drugs

You can take the drug in the following forms:

• fish oil – both in pure form and in capsules;
• special sports supplements and dietary supplements;
• complex pharmaceutical preparations.

Fat can be purchased at any pharmacy at an affordable price. It is very problematic to take in its pure form due to its specific rancid smell and taste. True, this is an absolutely natural product - it is made from the liver of cod or blue whiting. The capsules contain the same substance, but drinking them is much more pleasant. Advantages of this form of release:

• natural product at an affordable price:
• a large amount of retinol (about 500 IU per 1 g of fat);
• high vitamin D content;
• a large amount of polyunsaturated fatty acids.

Interestingly, there is relatively little Omega-3 in this product, about 300 mg in each capsule. It is easy to calculate that athletes will have to take 6-7 capsules per day to cover the daily requirement of this substance.

It is much more convenient for bodybuilders to take special sports supplements. They are also available in capsules, but the dosages are significantly higher - from 500 mg in one pill. The vast majority of manufacturers produce 1 g capsules, which greatly simplifies the dosing regimen.

Complex vitamin preparations are not the best option for bodybuilders. The most well-known manufacturers of pharmaceutical dietary supplements produce Omega-3-6-9 complexes. Bodybuilders should consume more Omega-3 than other people, but increasing Omega-6-9 intake is strictly not recommended. In complex preparations, the dosages are small, and exceeding the dosage automatically leads to an excess of other polyunsaturated acids in the body, which is not at all beneficial.

Conclusion: athletes should take sports supplements or single-component dietary supplements designed specifically to cover the daily requirement of a specific substance. It is better to avoid combined formulations, because there is a high chance of not getting the right substance, but getting too many other components.

Use of fish oil in bodybuilding

Regardless of the training groups used by athletes, the result at the end of them is always a large loss of energy. The fatty components, coupled with omega-3 acid, contained in the described supplement, allow you to stabilize the body after physical activity, accelerate fat burning and increase the rate of muscle mass gain.

Fish oil should be consumed immediately before meals with water. The standard daily dose is 5-6 milligrams. This norm is divided into two doses during the day. Accordingly, in the morning and evening.

Exceeding the daily dose may result in unwanted side effects:

• nausea;
• digestive system disorder;
• diarrhea;
• exacerbation of chronic diseases (pancreatitis, cholecystitis, etc.).

It is impossible to take Fish oil in the absence of food , as this will negatively affect the functioning of the digestive system and can lead to the development of diseases of the digestive system.

To gain muscle mass, you should drink Fish oil three times in one year for one month - 30 days, then a three-month break and again thirty days. Increasing the dose and duration of administration will not have a beneficial effect, but will only lead to an increase in body fat mass.

How to take and store?

Any supplement is beneficial only if taken correctly - fish oil works on the same principles in bodybuilding. How to take it? The optimal scheme is course therapy.

The supplement is taken for at least 30 days, and 2-3 courses per year are recommended. Pharmaceutical fish oil for bodybuilding is taken during or after meals 2-3 times a day.

Drink 1-2 capsules without chewing and wash down with water. One capsule contains 500 mg of fish oil. Athletes during periods of intense exercise need to consume up to 6 g of this substance; the daily dose can be divided into 2-3 doses. It is better to store the packaging in the refrigerator.

Health Benefits

As already mentioned, fish oil has many benefits for the athlete.

Main advantages:

• Increased level of protein synthesis. Fish oil significantly increases the body's ability to synthesize protein, which, in turn, increases the rate of muscle mass growth. According to publicly available research results, the effect can be increased by 25-30 percent when taking fat and protein at the same time.
• Fish oil increases the body's ability to absorb insulin. This leads to loss of fat mass, therefore, to weight loss.
• Acceleration of metabolism.
• Supports bone tissue – Fish oil strengthens bone tissue and prevents the development of osteoporosis.
• Acceleration of somatotropin (growth hormone) synthesis.
• A decrease in the level of the substance triglyceride (it is responsible for the accumulation of fat mass).
• Acceleration of the process of processing vitamins by cells.
• Reducing the rate of protein breakdown - omega-3 acid not only accelerates its synthesis, but also slows down the destruction process, which again has a positive effect on muscle mass.

Beneficial properties and functions of polyunsaturated fatty acids

Omega-3 polyunsaturated fatty acids are a necessary nutrient for every body. The main function is to maintain and regulate metabolic processes occurring in the human body.

The compound is a complex of essential fatty acids found in foods. Practice shows that it is difficult to ensure the supply of a sufficient amount of this substance with food, so interest in Omega-3 supplements does not subside. Moreover, such capsules are used not only in sports, but also for the prevention and treatment of a number of diseases.

Main properties of the additive:

• anti-inflammatory effect;
• strengthening the immune system;
• normalization of metabolism;
• strengthening the walls of blood vessels;
• prevention of cardiovascular diseases;
• reducing the level of “bad” cholesterol;
• positive effect on the nervous system.

Omega-3 preparations are recommended for the prevention of heart and vascular diseases. They strengthen the walls of blood vessels, maintain their elasticity, and at the same time regulate cholesterol levels, preventing the development of atherosclerosis. This supplement takes part in metabolic processes occurring in the central nervous system, therefore it is recommended as part of a complex therapy for diseases associated with chronic stress and neurosis. It has been proven that consuming the daily dose of the substance helps cope with insomnia and reduces the risk of developing depression.

It is a mistake to believe that Omega-3 speeds up metabolism. In fact, a person’s basal metabolism is a constant value; it cannot be accelerated. The exception is cases of deterioration of metabolism due to diseases, such as obesity. Thus, Omega-3 helps restore metabolic rate and is therefore an important nutrient for weight loss.

Polyunsaturated fatty acids generally have a positive effect on the body, strengthening it and increasing resistance to negative external influences. A preventative course of taking dietary supplements is recommended for anyone who does not consume enough foods rich in this compound.

How to choose Fish oil

The nutrition market for athletes offers customers a wide variety of Fish Oil from various manufacturers. Most of them are designed for professional athletes. Taking such a drug requires precise dosage calculations. If there is a lack of knowledge in this area, the use of the described dietary supplement will not only not be beneficial in increasing muscle mass, but can also be harmful to the body.

Naturally, there are also universal products suitable for both professional and amateur athletes. You can accelerate the growth of muscle mass with the help of simple protein shakes that contain fish oil.

The disadvantage of such cocktails is that they must be consumed immediately after opening the package. Otherwise, fish oil will begin to oxidize upon contact with air and lose most of its beneficial properties.

In this regard, the optimal form of Fish Oil is capsules. This dietary supplement has a long shelf life, fully retains its effectiveness and, additionally, includes other beneficial substances, in particular antioxidants. In addition, the undoubted advantage of the capsule form is the complete absence of taste and smell. In Fish Oil they are quite specific. Not every person can safely consume it in liquid form.

Food sources

Having figured out how polyunsaturated fatty acids are useful for athletes, you should find out in what foods they can be found. The main source is seafood:

• mackerel;
• herring;
• sardine;
• tuna;
• cod;
• anchovy;
• sprat.

The main source of this substance is fish oil, as evidenced by the list of fairly fatty types of fish.

The second most valuable source of polyunsaturated fatty acids is vegetable oils:

• Flaxseed;
• mustard seeds;
• hemp;
• camelina;
• rapeseed

Unprocessed flax and chia seeds contain quite a lot of Omega-3. According to taste, the most preferred food sources are flax seeds and oil. This is a very healthy product that must be present in the diet, however, it has one significant drawback - the high content of phytoestrogens. Thus, the main plant source of Omega-3 is recommended for women, especially those who are in the process of losing weight, but men do not need phytoestrogens, so it is recommended to eat more fatty sea fish.

What is fish oil good for and how does it work?

Fish oil is beneficial to the body, both as a preventive dietary supplement and for therapeutic purposes. Yes, he:

1. Indicated in the treatment of night blindness, tuberculosis, rickets, anemia and other diseases.
2. Promotes clarity of mind, elevates mood, relieves depression that develops against the background of vascular and degenerative processes.
3. It is an effective preventative against deformation of the skeletal system.
4. Promotes the production of serotonin, which regulates appetite, improves mood and promotes physical activity.
5. Useful for weight loss, helping to achieve the desired result by burning saturated fat.
6. Can prevent the development of Alzheimer's disease.
7. Reduces cholesterol levels, normalizes the gastrointestinal tract, thereby stimulating weight loss.

Fish oil is also useful for people who have limited amounts of vitamins A and D in their bodies, who complain of dry mucous membranes and skin, and unsatisfactory condition of nails and hair. It shows itself excellently in strengthening the protective functions of the immune system.

Fish oil can be used not only internally, but also in the form of lotions. Thus, it will help in the treatment of burns and wounds due to its anti-inflammatory effect.

The best dietary supplements

Choosing a product for regular use will not be difficult, because in sports stores Omega-3 supplements are presented in a wide range. Most popular:

• NOW Foods is a “veteran” in the production of supplements; its assortment includes Omega-3 from plant sources, especially for vegetarians;
• Fish Oil from Optimum Nutrition - natural fish oil from a well-known manufacturer of sports nutrition and dietary supplements for athletes;
• Olimp Sport Nutrition Gold Omega 3 – 1000 mg capsules;
• BioTech USA Nutrition Omega 3 – available in 300 mg and 1000 mg capsule forms.

Which supplement to choose is not important. They all act the same and differ only in dosages. You can safely take the drug from your favorite manufacturer.

Rules for administration and dosage

How much and how to take the drug depends on your goals and needs. The daily requirement of Omega-3 is a subject of debate among doctors in different countries. WHO has established the following standards:

• 6-0.8 g – for a healthy adult when taking the supplement prophylactically;
• 1-1.6 – for coronary heart disease, atherosclerosis, hypertension and other problems of the cardiovascular system (after consultation with a doctor);
• 5 g – for high cholesterol levels;
• 2-3 g – with intense physical activity.

Manufacturers of sports supplements recommend that bodybuilders take 3 g per day, divided into three doses. These recommendations are considered universal for all athletes. Since almost all dietary supplements are available in a dosage of 1000 mg, you need to take one capsule for breakfast, lunch and dinner. It is best to take the pills immediately after meals - this will improve the digestion process and reduce the load on the liver.

Another reason for controversy is the duration of the course of treatment and the need for a break. Manufacturers of sports dietary supplements assure that the drug can be taken on an ongoing basis, and no break is required. But the pharmacy drugs indicate other recommendations - a course of 6-8 weeks twice a year. It is also often mentioned that constant consumption of large doses of polyunsaturated fatty acids leads to disorders of the liver and gall bladder. Since there is no consensus, it is recommended to consult a doctor, or rely on your own feelings when taking supplements.

Summarize

• Fish oil contains high amounts of the omega-3 fats EPA and DHA.
• These fatty acids may provide certain benefits to bodybuilders, such as decreased muscle soreness and less severe delayed-onset muscle soreness. They may also help muscle strength and range of motion, although more research is needed.
• Notably, fish oil supplements are relatively safe and can improve other aspects of your health.

Tags: Bodybuilding, Omega-3, Fish oil

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Contraindications and side effects

The main raw materials for the production of biological additives are fish, into whose body dioxins and toxic elements can enter along with plankton. When processing such material, such substances harmful to the human body enter the preparations and can indirectly enter the human body. To eliminate such a risk, it is recommended to purchase drugs from trusted pharmacy chains and sports centers, which will guarantee that the suppliers have conducted proper research regarding the composition of the product.

Like most pharmacological drugs, fish oil has a number of contraindications, in the presence of which the use of the drug is not recommended. The list of main contraindications includes:

• kidney diseases;
• disturbances in the functioning of the gastrointestinal tract;
• dysfunction of the thyroid gland;
• pathological changes in the cardiac system;
• various stages of tuberculosis;
• increased calcium content.

About pharmacy vitamins for bodybuilding >>

It is necessary for older people to use fish oil with caution; it is advisable to obtain a recommendation from the attending physician. The drug is considered one of the few whose side effects are mainly caused by an overdose of the drug.

The greatest danger arises when you do not take fish oil for a long time, as a result of which a large amount of vitamin A accumulates in the body. Hypervitaminosis causes the following side effects:

• the appearance of itching, rashes on the skin;
• increased hair loss;
• the appearance of persistent headaches;
• discomfort and pain in the joints.

Before taking it, you should read the instructions for the drug, which will remind you of the basic rules for taking the drug. If you suspect that the permissible limit has been exceeded or an overdose, you should immediately stop taking the drug.