There is a whole science behind Omegas, their nutritive nature and overall benefits they provide for the human body, but the question remains – Which way is better for getting all positive aspects from Omega-3 supplementation?
Studies have been done in vast numbers regarding this particular subject, and definitive categorization of good fats and bad fats. Even in that aspect, there’s a place for saturated fats in an athlete’s diet (they help in production of crucial hormones such as testosterone), man-made fats such as trans fats or hydrogenated fats are very damaging and should be avoided by all people at all times.
When it comes to the generalization of healthy fats, you may not know that you’re probably consuming too many of some and not enough of others. Case in point – polyunsaturated fats, a category that includes omega-3 and omega-6 fats found in high concentrations in flax seed and cold-water fish like salmon.
When aiming to improve athletic performance and body composition, emphasize on getting more omega-3s through your diet and supplementation programs. Fish oil and krill oil are the best supplements for your overall athletic performance.
On that note, here are three key points you need to remember about omega-3s.
1. Omega 3 fatty acids provide many health and athletic benefits
Nutritionists all around the world are motivating people to consume more omega-3s in order to support heart health and fight cancer. Omega – 3`s provide numerous long-term benefits, but young athletes can also benefit more immediately. Omega-3`s support muscle building by improving muscle fiber integrity and increasing insulin sensitivity. Insulin sensitivity helps your body to recover more efficiently. Additionally, omega-3s help reduce inflammation and support joint health, both of which are critical for effective athletic performance.
2. Sources of omega 3 fatty acids
Omega 3 fatty acids can be found in needed quantities in certain types of foods. Even oils that are known for having plenty of healthy fats are often low in omega-3s. You should seek out the combo for one gram of omega-3 for every five grams of omega-6. Foods that are known to be high in healthy fats but relatively low in omega-3s include soybeans, pumpkin seeds, and avocados. It’s imperative to focus on foods and oils that contain a better ratio of omega-3s to omega-6s. These foods are flaxseeds, chia seeds, and wild salmon and mackerel.
3. Correct your fat imbalance with marine based Omega 3`s supplements
All foods that have a good ratio of omega-3s are always better than sources of fat that don’t, there’s another factor to be considered. Many vegetarian sources of omega-3s contain alpha-linoleic acid (ALA), the omega-3 that must be converted to DHA or EPA to unlock its benefits. To get DHA and EPA directly, you should focus on fish oil omega 3 fatty acids from sources such as wild-caught salmon, sardines, and mackerel, either in food or supplement form.