7 Day Belly Blast Diet***Just Check It Now

by Dietarysupplements Eva dietary supplements Omega-3 and athletic performance (I)

The omega-3 fatty acids, EPA and DHA, are essential fats that must be ingested in the diet (can not be synthesized by the body). They are found mainly in oily fish, to a lesser extent in seafood and seaweed (the latter, mainly DHA) and plant some seeds and flax seeds. Plant seeds contain ALA, a fatty acid is converted to EPA and DHA by a rudimentary way (enzymes known as desaturases) and therefore should not be the main source of omega-3 diet.



Omega-3 in the cell membrane

The intake of omega-3 fatty acids have a role in the incorporation of these fatty acids in the muscle cell membrane. In addition to the effects of 7 Day Belly Blast Dieting Exercise also influences the composition of the cell membrane. In muscle biopsies performed in humans, has been observed as the trainees have a higher percentage of omega-3 in the cell membrane than sedentary people (JW Helge, 2001).

Omega-3 and anabolic response.

The omega-3 fatty acids may also positively affect muscle protein synthesis. Was supplemented to a group of men aged 60 for 8 weeks, with 4 grams per day of
fish oil (1.86 g. Of EPA and DHA 1.50) and showed a significant increase in the anabolic response after insulin infusion and amino acids, compared with a control group was supplemented with corn oil (Gordon I Smith et al., 2011) .. The same authors, of the Washington University School of Medicine conducted a similar experiment with men and women in middle age (around 40) and observed similar effects after 6 weeks of supplementation with omega-3. The authors concluded that supplementation with omega-3 can stimulate muscle protein synthesis, a key element for optimal recovery after physical exertion

Omega-3 and oxygen transport

For optimal oxygen delivery to muscles, it is important for red blood cells (red blood cells or RBCs) have a great ability to deform, so we can circulate through the smallest capillaries. The addition of omega-3 fatty acids in the diet has been shown to increase the amount of omega-3 in the RBC membrane and increase its ability to deform (Andersson A et al., 2002). In this regard, remember that exercise causes a sharp decrease of the deformation capacity of the RBC, and optimal recovery requires early restoration of their ability to deform, aspect that has been accelerated in a study with 24 riders trained after supplementation during 3 weeks to 6 gr. of omega.3 (Oostenbrug et al., 1997).

This has led several researchers to study

This has led several researchers to study the effects of supplementation with omega-3 in the transport of oxygen. In a group of healthy adults,supplementation with 2 g. per day of DHA and 3 gr. EPA daily for 6 weeks has shown to improve cardiac function during exercise, perhaps by greater efficiency in the transport of oxygen to the muscles (Walser B, 2008). In athletes also have been several studies. In 1989, in a small experiment with 14 subjects, by Guezennec et al., Found that supplementation with omega-3 could increase the oxygen transport. Recent studies have found an increase of Vo2 max. or the performance in time-trial experiments (LR Brilla et al., 1990. i Raastad T et al., 1997). Therefore, a positive relationship between consumption of omega-3 and the deformation capacity of red blood cells, but not at all clear that this impact on athletic performance.

Sponsor Ads

• Ad Space Available - Rent it Now!

Created on Dec 31st 1969 18:00. Viewed 0 times.

Comments