If you have thought about popping the best fish oil capsules, you can guarantee that your heart health will remain optimal. Eventually, according to the American Heart Association, fish oil is a healthy fatty acid that is capable of lowering triglyceride levels, eliminating plaque from your arteries, and preventing irregular strokes and heartbeat.
Omega-3s deliver more benefits than mere heart health. They are also great for athletes and fitness enthusiasts. Omega-3s are great for workout recovery and help you achieve your fitness goals faster. Additionally, they are also great for brain health, joint, eye, and skin health.
Our body is not capable of making Omega-3 fatty acids on its own. The diet you take significantly affects the omega-3 level in your body. Irrespective of the amount of fish, nuts, and avocados you have, your body might still not have ample levels of omega-3s.
There are three types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). DHA and EPA are long-chain fatty acids that are readily available in fish, fish oil supplements, and algae extracts. ALA is a short-chain variant of phytonutrient that is readily available in food sources like olive oil, avocado, chia seeds, flax seeds, and nuts.
Can Fitness Enthusiasts Have Omega-3 Fatty Acids Every Day?
Health experts recommend that fitness enthusiasts consume omega-3 fatty acids every day. These essential fats, particularly DHA and EPA in the best fish oil capsules, deliver various benefits for ensuring a healthy lifestyle.
Some additional benefits of omega-3 fatty acids for athletes and fitness enthusiasts are:
Muscle Recovery: Due to an intense workout session, muscle soreness and inflammation are common. Omega-3 fatty acids feature anti-inflammatory properties that minimise workout-related muscle soreness and inflammation. Moreover, it also leads to faster recovery. According to studies, fish oil can significantly minimise the DOMS or Delayed Onset Muscle Soreness while preventing temporary muscle loss after intense exercise.
Better Muscle Protein Synthesis: The intake of omega-3 fatty acids has been associated with better muscle protein synthesis. This process is important for muscle building and repairing damaged tissues. According to a research report, it is believed that EPA can help boost muscle protein synthesis by around 25 percent and support effective muscle growth.
Better Cardiovascular Health: For heavy-duty athletes, a healthy cardiovascular system is important. Omega-3 fatty acids support heart health by minimising blood pressure and improving blood circulation. Better cardiovascular function can cause better endurance during athletic performances.
Cognitive Function: Omega-3 fatty acids also support brain health and overall cognitive function of the body. Omega-3 fish oil capsules have been linked with better focus, memory, and improved cognitive performance. As they support brain health, omega-3s can bring about mental clarity and focus during exercise.
Minimises Inflammation: When you engage in an intense workout session, it could lead to muscle soreness and inflammation. Omega-3 fatty acids have anti-inflammatory properties that can help minimise exercise-induced inflammation while supporting faster recovery.
Supporting Joint Health: If you wish to maintain an active lifestyle, joint health is important. Omega-3 fatty acids have been effective in supporting overall joint health by minimising inflammation and supporting cartilage health.
How Much Omega-3 Should Fitness Enthusiasts Have?
If you are an active individual, you should focus on a daily intake of around 1-2 grams of DHA and EPA combined to gain the expected benefits. You can achieve the same with the help of dietary sources like fatty fish (like mackerel and salmon) or the best fish oil capsules. Still, you should consult your healthcare professional before you commence any supplementation routine to understand the right dosage for your specific needs.
When you use omega-3 fatty acids in your daily diet, you can gain the benefits for your muscle health, muscle recovery, and mental health.
Omega-3 and Workout Performance
If you wish to maximise workout performance, it is important to maintain a proper diet. Omega-3 fatty acids are quite important when it comes to supporting different aspects of workout performance.
Nutrition serves as the foundation of any successful workout journey. Your diet provides the necessary fuel and nutrients needed for overall performance. As Omega-3 fatty acids are an essential nutrient, they effectively contribute to overall well-being and workout performance. When you intake omega-3 fatty acids adequately, you can improve your body’s ability to perform at its best.
With intense exercise, it is common to experience inflammation and soreness. Due to the presence of anti-inflammatory properties, omega-3s help minimise exercise-related inflammation. By minimising inflammation, omega-3s support faster muscle recovery and help you bounce back quicker while training more effectively.
How to Include Omega-3s in Your Workout Routine
If you wish to achieve the full benefits of omega-3 fatty acids for better workout performance, you should understand how to include them in your daily diet. Here are some tips:
Understand the Timing: The timing plays an important role in determining the effectiveness of the supplement. There is no strict rule for taking omega-3 supplements. Still, according to experts, you can have them before your workout session to minimise inflammation and improve recovery. Moreover, it is important to ensure daily intake in addition to the timing. You should decide a time that fits your workout routine effectively.
Recommended Dosage: The dosage will vary based on individual requirements and objectives. For general health benefits, you can consume at least two servings of fatty fish or capsules every week. If you need additional supplementation, you should ensure around 250-500mg of combined DHA and EPA.
Choose the Best Omega-3 Supplements: As you select the best omega-3 fish oil capsules or supplements, you should choose a high-quality product from a reputable brand. Look for supplements featuring the goodness of DHA and EPA. Moreover, you should also look into additional factors, like the source of omega-3s and third-party testing.
Conclusion
You can include omega-3 fatty acids in your workout routine to get their potential benefits. As you wish to achieve optimal performance and better well-being, understand the importance of proper nutrition.
