As an athlete wanting to hit a new PR, ingesting omega 3 fats can boost your gains, speed your workout recovery and help you meet your personal athletic goals, but also provide other benefits. Since your body cannot make omega 3s on its own, you need to eat lots of fish, avocados and nuts, but you still may fall short on the amount needed to help reach your goals.
Omega 3 fats:
- Speed recovery
- Make you stronger
- Boost your reaction time
- Delay muscle soreness
- Reduce risk of overuse injuries
- Improve muscle function
- Help burn excess weight by helping the body burn fat
- Fight exercise-induced asthma.
That is why we added Omega 3s to INVIGOR8 Nutritional Shake and Green Superfood in the form of flaxseed, which is rich in Omega 3s. They are filling and will satiate your appetite as well as, maintaining blood sugar levels to help maintain a healthy weight.
The Science and Benefits of Omega 3 Oils
Omega 3 fatty acids are a type of polyunsaturated fat and play an integral role in metabolism. They help in the functioning of cell receptors in cell membranes, regulate hormones that control blood clotting and dilation of artery walls, and fight inflammation.
Omega 3s are referred to as an essential fat because they cannot be produced by your own body and must be obtained from dietary sources.
There are 3 main types of omega 3 oils and fatty acids:
- DHA (docosahexaenoic acid) – This is a long chain omega 3 fatty acid obtained mainly from fish. It is most abundant in the retina and brain.
- EPA (eicosapentaenoic acid) – Another long chain omega 3 fatty acid obtained from fish; however, it is not stored in abundance in your body.
- ALA (alpha-linolenic acid) – ALA is an essential short-chain fatty acid. It is used as a building block for DHA and EHA as well as a source of energy.
While DHA and EPA are obtained mainly from fish sources, ALA is obtained from plant sources.
Research studies have indicated that omega 3 fatty acids can reduce inflammation and lower the risk of diseases such as cancer, arthritis and heart disease. They also appear to be important for behavioral function and brain memory and performance. If you are deficient in omega 3 acids, this could lead to poor memory, fatigue, heart problems, dry skin, poor circulation and depression.
Health Benefits of Omega 3 Oils and Fatty Acids
- Heart Disease – Omega 3 fatty acids can help lower the risk of heart disease by lowering the triglyceride levels in your body. Lower levels of blood fatlower your risk of developing heart disease.
- Rheumatoid Arthritis – Stiffness and joint pain can be reduced by omega 3 fatty acids (particularly EPA+DHA) because they are anti-inflammatory. They also appears to amplify the effects of anti-inflammatory drugs.
- Depression – Some research has shown that foods with high levels of omega 3s can lower rates of depression. They can also help with the depressive symptoms of bipolar disorder.
- Asthma – By reducing the inflammation that narrows air passages, omega 3 oils can help ease asthma symptoms.
- Alzheimer’s Disease – There may be a link between omega 3 fatty acids and a reduction in memory loss due to aging. For this reason, some people believe it can help with dementia and Alzheimer’s disease.
Sources of Omega 3 Fatty Acids
Some good sources of EPA and DHA are anchovies, herring, mackerel, wild salmon, bluefish, sturgeon, tuna, sardines and lake trout. Good sources of ALA’s are flaxseeds and flaxseed oil, canola, soybeans and walnuts. You can also use supplements such as fish oil, algae oil and krill oil to obtain omega 3 fatty acids.