New week nutrition proposed by Stéphane Penso. Omega 3s bring a plus to the performance of athletes. They can be interesting for players padel, learn how to use them!
Omega 3s are essential for the proper functioning of the body and contribute in particular to good health of the heart, brain and eyes. However, did you know that they also have many benefits for athletes?
Whether you are a high level athlete or you simply practice a regular sporting activity for your pleasure, omega 3 have many virtues, allowing you in particular to improve your physical performance.
Omega 3s are polyunsaturated fatty acids classified as fatty acids essential because they are essential to the organism, which is incapable of producing them itself. It is in our daily diet that we will obtain these fatty acids which we so badly need.
Among omega 3 fatty acids, Alpha-Linolenic acid (ALA) is the only truly essential fatty acid, since it is from this fatty acid that the body can synthesize the others: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
Omega 3s are therefore found in our diet in different amounts depending on the type of food. Likewise, some foods are high in ALA while others contain EPA and DHA. It is therefore essential to consume in a balanced way foods containing ALA and foods rich in EPA and DHA.
What are the benefits of omega 3 for athletes?
If the importance of proteins for sportsmen and high level athletes is known to all, omega 3 also play an essential role in physical performance, and if consumed in sufficient quantity, they even make it possible to improve them.
An asset to burn fat
If you want to lose mass and especially fat through sports training, the consumption of omega 3 is particularly suitable for you! Indeed, the essential fatty acids contained in omega 3 do not turn into fat once in the body. Best of all, they help improve insulin sensitivity, which makes it much easier to lose fat. Even better, omega 3 helps the body improve its ability to use body fat for energy. In short, omega 3s help your body get energy directly from the fat you want to burn.
Strengthen muscle functions
Researchers at the University of Toronto have demonstrated the impact of omega 3s in muscle function. The results showed that the group of athletes who received omega 3 fatty acid supplements for 3 weeks experienced a decrease in muscle fatigue during and after exercise. The muscle functions of these athletes were increased by 20%. This is because omega 3s change the composition of the muscle cell membrane, as well as its fluidity, which would stimulate nerve function. Omega 3s therefore make it possible to improve physical performance during sports training.
Improve recovery after exercise
After exercise, omega 3s improve recovery. Thanks to their anti-catabolic action, they help reduce the intensity of pain associated with muscle stiffness. Better recovery is the possibility of having better performance at the next workout.
Take care of your cardiovascular system with essential fatty acids
The fatty acids of the omega 3 family are well known for their benefits on the cardiovascular system. They help improve the health of the heart and lower blood triglyceride levels. Omega 3s are also appreciated for their action of thinning the blood and reducing blood pressure. Indeed, low blood pressure promotes better athletic performance. Cardio being the basis of any physical effort, it is essential to take care of your cardiovascular system whatever the nature of the sport practiced.
To prevent inflammatory diseases
Omega 3s protect against inflammatory diseases and thus help fight rheumatism. They have a beneficial action on the joints and help strengthen ligaments by acting directly on the collagen structure. They therefore have a significant protective action against the various inflammations that may appear following prolonged or intense physical exertion.
Considerable health benefits
- Promote cardiovascular health
- Strengthen bones
- Protect nerve cells from neuroinflammation
- Help fight against depressive states (significant omega-3 deficiencies are generally found in depressed people)
- Serves as a building material for cell membranes in the eye
Benefits for athletes
Omega 3 supplementation offers many benefits for athletes. These fatty acids have the virtues ofincrease lipolysis, that is, the ability to use fat for energy. The use of "good" fats to provide energy to the body helps reduce the intake of "bad" fat while promoting lean mass gain. Omega 3s bring better recovery to the body through their anti-catabolic action. Indeed, a suitable supply of fatty acids will help reduce muscle stiffness or even accelerate their disappearance, and, therefore, improve recovery.
Finally, they improve cardiovascular health and some say that there is a benefit in the prevention of certain cancers, mainly breast, colon and prostate! It's your turn !
Julien Bondia is a teacher of padel in Tenerife. He is the founder of AvantagePadel.net, a software very popular with clubs and players of padel. Columnist and advisor, he helps you to play better through his many tutorials padel.