Omega-3s are among the unsaturated fatty acids. These fatty acids are essential for basic metabolism and help limit the formation of excess fat. Can not be made by the body while practicing bodybuilding should make omega-3 through diet. Omega-3s have many virtues annexed as the limitation of stroke and lower cholesterol.The balance of omega-3 / omega-6
According to a study by French researchers, consuming too low in omega-3 and too high in omega-6 facilitates the formation of adipose tissue from an early age, may contribute to obesity for many generations. According ANSES, the omega-3/omega-6 balance should be 1/5. Today this balance is estimated at 1/15. In addition to promoting obesity, an unbalanced diet omega increases insulin resistance (closer Thread to diabetes).
Omega-6 are present mainly in sunflower and corn. Nowadays, the problem is the use of corn as food for livestock. Eating dairy products and meat provide us thus indirectly omega-6. Today obesity could reduce the long term if the fish (omega-3) would be preferred against meat and dairy products.Fatty acids in the omega-3 group
There are 3 fatty acids in the omega-3 family: linolenic acid (ALA), timnodonic acid (EPA) and cervonic acid (DHA). Although plants are rich in omega-3, they do not provide DHA and EPA, which play an important role in the functioning of the nervous system and therefore muscle contraction. The body can synthesize a small amount of DHA and EPA from linolenic acid (ALA) but this conversion is limited to DHA is essential to bring through food by eating fatty fish .Sources of omega-3
Fatty fish that live in cold water is a comprehensive source of omega-3. There are salmon, halibut, herring, mackerel, sardines and anchovies. Omega-3/omega-6 balance of these fish is about 7/1 which is great to offset unbalanced inputs of other foods. Draw these fish omega-3 directly into the algae, which is why farmed fish have lower levels of omega-3.
Fatty fish contain all three types of omega-3 ALA, EPA and DHA.Parmi sources of vegetable origin, algae like spirulina are rich in DHA. Rapeseed oils and flax are interesting for their high content of ALA and their balance balanced omega 3 and 6. Finally, the salad is also a source of ALA (between 200 and 350mg per 100g).Omega-3 bodybuilding
About bodybuilding, omega-3 improves the functioning of the nervous system (work in maximum force) and the sensitivity of muscle to insulin's effects. This translates into a better import glucose / amino acids in muscle fibers and greater glycogen storage. It is advisable to divide the different meals of the day two tablespoons of olive oil (omega-9) and salmon (omega-3). Take two tablespoons of oil mixed with protein right before bed is a great trick to delay the release of proteins into the blood stream, to reduce muscle catabolism night. A practitioner in bodybuilding, dietary omega-3 should represent 40% of total calories allotted to fat.
Add a teaspoon of ground flaxseed in yogurt or whey in a shaker can easily increase their intake of omega-3. Eat more oily fish is still the best solution because the natural rate of ALA / EPA / DHA remain balanced. Dietary supplements of omega-3 are also available in capsule form.Omega-9 in bodybuilding
Omega-9 play an important role in bodybuilding. These fatty acids improve the defenses of the immune system but also the ability of the body to synthesize testosterone, anabolic hormone promote muscle growth. The intake of omega-9 must represent 20% of total calories allotted to fat. The first source of Omega-9 is olive oil (70-80%) and peanut butter (rich in protein).
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