Are you an athlete pushing your body to the limit?<\/em><\/h2>

Omega 3\u2019s have been shown to:<\/em><\/h2>

 Speed up recovery, reduce muscle soreness and make you stronger!<\/em><\/h2>

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If you\u2019ve heard of the benefits of omega 3s, it\u2019s probably been for your heart. After all,  the American Heart Association<\/em> says that Omega 3 fatty acids can reduce triglyceride levels, keep your arteries clear, and ward off irregular heartbeats.                                                                                                                        <\/p>

Looking to achieve the best possible gains? While no athlete is hitting a new PR without a healthy heart, the benefits of omega 3s go so much further! Omega 3s  speed your workout recovery, boost your gains, help you hit new athletic goals, what’s more, they are also necessary and beneficial for cardiovascular, brain, joint, eye and skin health!<\/p>

The thing is, your body can\u2019t make certain omega 3 fatty acids on its own. It depends on getting them into your die<\/em><\/strong>t<\/a><\/em><\/strong>. And even if you are making an effort to eat lots of fish, avocados, and nuts, you’re most likely falling short of your goals.<\/em><\/strong><\/p>

Omega 3s come in three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Long-chain fatty acids, EPA and DHA, are found in fish, fish oil supplements, and algae extract. The short-chain form, ALA, is found in plant sources like nuts, flax seed, chia seeds, avocado, and olive oil.<\/p>

To get enough EPA and DHA\u2014many experts recommend 500 to 1,000 mg per day\u2014you would need to eat at least two servings of fatty fish like salmon, tuna, or mackerel each week. Not to mention the requisite nuts, seeds, and heart-healthy oils to hit your ALA requirements. Many guys, even the healthier ones out there, don\u2019t even come close!<\/p>

That\u2019s where omega 3 supplements come into play!<\/em><\/strong><\/p>

Read on to learn how omega 3 supplements, stocked with ALA, EPA and DHA, can boost your athletic performance!<\/em><\/strong><\/p>

1. They\u2019ll Speed Your Exercise Recovery<\/strong><\/p>

After tough training sessions, your muscles are left riddled with microscopic tears? Those tears, when healed, will make you stronger, bigger, and faster! Omega 3s are powerful anti-inflammatory compounds that help make that recovery process happen, says Kari Ikemoto, R.D., a registered dietitian with HealthCare Partners<\/em> <\/em>in California.<\/p>

2. They\u2019ll Make You Stronger<\/strong><\/p>

You\u2019ll still have to pump some iron to score those 20-inch biceps you\u2019ve been vying for, but omega 3s may help things along. Besides decreasing muscle breakdown, omega 3 fatty acids increase protein synthesis\u2014the process in which your muscles transform the protein you eat into the protein in your biceps, Ikemoto says. For instance, in a 2011 study of healthy men and women, Washington University<\/em> researchers found that omega 3s increased the subjects\u2019 muscle-building response to insulin and amino acids, both of which are released in the body during exercise.<\/p>

 3. They\u2019ll Make DOMS a Thing of the Past<\/strong><\/p>

Another benefit of omega 3s\u2019 Include reducing  DOMS (delayed onset muscle soreness.) You know, the ache that leaves you limping for two days after you hit the squat rack. In one Clinical Journal of Sports Medicine<\/em> study, omega 3 supplementation markedly reduced men\u2019s levels of perceived pain and their range of motion 48 hours post exercise.<\/p>

4. They\u2019ll Boost Your Reaction Time<\/strong><\/p>

The human brain is nearly 60 percent fat, so it\u2019s no shocker that omega 3 fatty acids help the heap of wrinkly fat do its thing. The fatty acids have been shown to improve cognitive functioning, and play a critical role in both visual processing and signaling, according to research out of Taiwan. Meanwhile, they are vital components of nerve endings, neurons, and muscle membranes, says sports dietitian Lisa Dorfman, M.S., R.D., C.S.S.D., an ambassador with American Pistachio Growers. For instance, in one Journal of Sports Science & Medicine<\/em> study, soccer players dramatically improved their reaction time with just four weeks!<\/p>

 5. They\u2019ll Reduce Your Risk of Overuse Injuries<\/strong><\/p>

Apart from speeding exercise recovery, omega 3s fend off workout-ending injuries by preventing tissue degradation, easing inflammation, boosting blood and oxygen flow to muscles, increasing range of motion, and relieving joint tenderness, Dorfman says.<\/p>

6. They\u2019ll Make Your Muscles Work Better<\/strong><\/p>

By helping signals get from one cell to another ASAP, the omega 3s in your body\u2019s nerve endings, neurons, and muscle membranes direct your body\u2019s overall neuromuscular function. In a 2015 Journal of the International Society of Sports Nutrition<\/em> study of male athletes, supplementation with a DHA and EPA led to greater increases in neuromuscular function (they increased thigh function by 20 percent!), and far less muscle fatigue.<\/p>

 7. Omega 3 fatty acids can help you burn any excess fat<\/strong><\/p>

Weighing down your athletic gains? In one Journal of the International Society of Sports Nutrition<\/em> study, researchers found that daily omega 3 supplementation significantly decreased adults\u2019 fat mass in just six weeks. Ikemoto explains this is because having adequate levels of omega 3s allows your body to better burn fat for energy while exercising.<\/p>

8. They\u2019ll Make Your Workouts Feel Easier<\/strong><\/p>

Part of omega 3s\u2019 heart-health benefit is that they decrease heart rate and the amount of oxygen your body burns through every minute, Ikemoto says. On game day, that\u2019s huge. It means that, during every minute of exercise, your body needs less oxygen than does your competitor. It takes less energy to run a marathon, kick a goal, or make a tackle, she says.<\/p>

9. They\u2019ll Keep Your Bones from Snapping<\/strong><\/p>

If you\u2019re into contact sports like football, soccer, or rugby, broken bones are a real concern. Luckily, research published in Current Pharmaceutical Design<\/em> suggests that omega 3s work to prevent brittle bones. Researchers believe the fatty acids may increase your body\u2019s level of calcium absorption and mediate bone growth.<\/p>

10. They\u2019ll Fight Exercise-Induced Asthma<\/strong><\/p>

By reducing inflammation, omega 3s can make a big difference in the life of asthma sufferers, Dorfman says. For instance, in a 2013 Respiratory Medicine<\/em> study, omega 3 supplementation drastically improved lung function and reduced airway inflammation in people who regularly suffer exercise-induced bronchoconstriction (aka exercise-induced asthma.)   <\/strong><\/p>

Looking for a great source of Omega 3\u2019s?<\/strong><\/h2>

Click the Image\/link below!<\/strong><\/h2>

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Sources: <\/strong>American Heart Association, Kari Ikemoto, R.D., a registered dietitian with <\/em>HealthCare Partners<\/a><\/em>, Washington University, <\/em>Clinical Journal of Sports Medicine, Men’s Journal <\/em>by K. Aleisha Fetters, <\/em>J<\/a>ournal of Sports Science & Medicine, <\/em>Journal of the International Society of Sports Nutrition, Respiratory Medicine<\/p>","protected":false},"excerpt":{"rendered":"

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