Omega-3 Fatty Acids Improve Athletic Performance
The chronic disease treatment aspect of Omega 3 supplementation is often the main focus of different studies. But there are enough reasons for believing that Omega 3 fatty acids can improve athletic performance. The improvement in muscles function and less muscle fatigue are observed in athletes taking Omega 3 supplements in a brand new study by the Toronto Uni researchers.
The researchers claimed that Omega 3 can decrease the fatigue in muscles after a workout and enhance the neuromuscular functioning. A 20% improvement in the thigh muscles were observed in adults that took the supplements for three weeks. And according to another claim, high dose of Omega 3 was the key diet component of many athletes that won medals at the Olympics.
Red blood cells carry oxygen to the muscle tissue by passing through the capillary beds around the muscle tissue. The problem is that the red blood cells’ diameter is bigger than that of the capillary. So by increasing the deformability in the red blood cells in a healthy way the faster the oxygen can be transferred to the muscle tissue. By increasing the Omega 3 intake you will be increasing the red blood cell deformability and enhancing the transfer of oxygen.
When you have intense work-out sessions you’re creating damage in muscles, which in turn leads to inflammation and the delayed onset muscle soreness in some cases. Recovery after workout can be faster and the exercise induced muscle damage and the risk of inflammation can be decreased by a high intake of Omega 3. These fatty acids may act as the gene transcription factors to improve the antioxidant levels in the muscles and the blood. The antioxidant enzymes are very effective in getting rid of the free radicals caused by a tough workout session.
Omega 3 fatty acids are the long chain polyunsaturated fatty acids found in shellfish, oily fish, flaxseed fed chicken eggs and crustaceans. They can also be synthesized from alpha-linolenic acid from walnuts, linseed, rapeseed etc. Your peripheral and central nerves are made up mostly of polyunsaturated fatty acids. So the Omega 3 fatty acids are fundamental part of muscle membranes, nerve endings myelin and neurons. And they enhance the neural functioning and the adjustment to exercise.
In a gym workout or any sports performance the skeletal muscles’ ability to produce strength and fight fatigue is quite important. You may already be aware of many studies looking at how certain supplements like whey protein can affect resistance training and ways like carb load to improve endurance. But not many studies have actually paid attention to the impact of supplements on the neuromuscular system.
The research at the University of Toronto had 30 male athletes with an average age of 25 that trained 17 hours a week on average. They took a seal oil supplement that included 230mg DPA, 375mg EPA and 510mg DHA or just placebo for 21 days. And the tests were performed at the beginning and the end of this study. They observed a big increase in the EPA level in the blood as compared to the placebo group. But there was no difference in the DPA and DHA levels between the main and the placebo group. They found a reduction in the muscle fatigue and a 20% increase in the thigh muscle function.
This was measured by the electromyography of the big external muscle. They concluded that there is enough evidence to believe that Omega 3 fatty acids can have a useful effect on athletes. By changing the cell membrane and fluidity composition, Omega 3 can stimulate the nerve function. It may have changed the membrane dynamics of the muscle and enhanced the muscle action potential and decreased the muscle damage. This reduction could maintain the muscle action and with the stimulation and contraction, muscle building ability could be improved.
Omega 3 can enhance the acetylcholine sensitivity, nerve conduction speed, membrane fluidity, and decrease inflammation after the workout. Your body can make much more ATP from a fatty acid molecule than a glucose molecule. By taking Omega 3 supplements you will gain metabolic fuel flexibility by the gene transcription factor activated for the maximum amount of ATP production from fatty acids and glucose, especially in endurance training.
Other ways Omega 3 fatty acids help with improving the athletic performance is by increasing the vasodilation of the capillary bed, and production of muscle protein synthesis, quicker reaction in complex reaction environments, enhancing the general mood and mental state by causing greater calm. But you really need to find and take the good quality fish oil supplements that are pure, potent and free of rancidity to benefit properly in athletic performance.
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