SIGNIFICANT BENEFITS FROM OMEGA-3 FATTY ACIDS
OVERVIEW: IMPROVED GLYCOGEN STORAGE, ANTI-CATABOL PROPERTIES AND ANTI-INFLAMMATORY ACTIVITIES.
Rats were tested to see whether an increased intake of OMEGA-3 FATTY ACIDS leads to a change in the function of the cell membranes. Omega-3 fatty acids such as linolenic acid (of plant origin) or EPA or DHA (of animal origin) are also essential nutrients for humans.
The conventional recommendation of consuming 1 to 2 g daily can be seen as the absolute minimum recommendation. It is not so much the amount that matters, but rather the ratio to the other fatty acids in the diet. A minimum ratio of one fifth of the omega-6 fatty acids in the diet would be much better (i.e. 1 to 2 g of omega-3 fats with 5 to 10 g of omega-6 fats such as vegetable or animal fats).
In rats, a greatly increased proportion of omega-3 fats in the diet (19% of total calories in the form of EPA and DHA) resulted in a reduced synthesis of the prostaglandins PGE2 and PGF2, which are considered to be pro-inflammatory. In addition, the rats showed an increased glycogen storage in the muscles due to a IMPROVED INSULIN SENSITIZATION At the same time, protein degradation in muscle tissue was reduced, which corresponds to an anti-catabolic effect.
Although very high doses of omega-3 fats were administered here, it can be assumed that in humans too, an increased intake of linseed oil (a plant source of omega-3 fats) and regular consumption of fatty fish (such as herring, salmon or mackerel) supports protein buildup in bodybuilders in the long term through an anti-catabolic effect and accelerates regeneration through increased glucose uptake by the muscles. In addition, a drop in inflammation-promoting prostaglandins is particularly positive for athletes, who are often plagued by overexertion symptoms such as tendon inflammation.