Bodybuilding is a demanding discipline that puts intense demands on the body and mind. To optimize performance, every practitioner knows that training and nutrition are inseparable.
Omega-3s, often overlooked in our plates, nevertheless occupy an important place for bodybuilding enthusiasts. Whether to boost your performance or improve your recovery, these essential fatty acids are real allies for progressing in the gym. But why are they so important for athletes? Let's dive into their many benefits.
What are Omega-3s?
Omega-3s are polyunsaturated fatty acids, essential for the proper functioning of the body. There are three main forms:
- Alpha-linolenic acid (ALA): Found in plants such as flaxseed, walnuts and canola oil . It is the only omega-3 that is considered essential because the body cannot synthesize it.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): Mainly from oily fish (salmon, mackerel, sardines). Although the body can produce them from ALA, this conversion remains insufficient to cover needs.
These fatty acids are involved in many biological processes, particularly at the cellular, neuronal and cardiovascular levels. But why are they particularly interesting for bodybuilding enthusiasts?
The benefits of omega-3 for bodybuilding
1. Optimization of Muscle Function
Omega-3 benefits play a key role in the fluidity of cell membranes, thus promoting exchanges between muscle cells and the rest of the body. Some studies have shown that EPA and DHA can improve neuromuscular activity, thus increasing muscle strength and responsiveness during exercise.
Whether you're a heavyweight lifter or cross-trainer, getting enough omega-3s can help promote better muscle performance.
2. Better Recovery
After an intense workout, micro-muscle injuries are common, leading to muscle soreness and a feeling of fatigue. The anti-inflammatory properties of omega-3 help reduce this post-exercise pain and speed up muscle recovery .
For example, one study showed that athletes consuming omega-3s reported reduced muscle soreness 48 hours after intense exercise.
3. Support for Cardiovascular Health
A healthy heart is essential for enduring prolonged training sessions. Omega-3s contribute to blood flow, lower blood pressure and lower blood triglycerides. These cardiovascular benefits allow for optimal oxygen and nutrient delivery to the muscles, supporting performance and recovery.
4. Positive Impact on the Mind
Bodybuilding doesn't just work the body, it also works the mind. Omega-3s, especially DHA, contribute to neuronal health and have a beneficial effect on mood and stress management. An optimized mind promotes motivation and assiduity, two essential elements for progressing in the gym.
What foods should you eat for a good intake of omega-3?
Incorporating omega-3 foods into your diet is easier than it seems. These fatty acids are found in a wide variety of foods that are easy to include in your daily meals. Here are the best sources of omega-3s to meet your needs while diversifying your diet.
Oily fish: The stars of omega-3
Oily fish such as salmon, mackerel, sardines and herring are the best natural sources of omega-3, especially EPA and DHA . In addition to their richness in fatty acids, these fish contain quality proteins, ideal for building muscle .
- Salmon: With about 2 g of omega-3 per 100 g, it covers a large part of the daily requirement. Grilled, en papillote or sashimi, it is easily integrated into your meals.
- Sardines and mackerel: These economical and tasty fish are perfect for quick meals, in salads or on toast.
Vegetable oils: Everyday allies
Flaxseed, rapeseed and walnut oils are particularly rich in ALA, an essential omega-3. They are easy to use in your seasonings and marinades.
- Flaxseed oil: Extremely concentrated in ALA, it is perfect for garnishing your salads or grilled vegetables. Be careful, it should not be heated to preserve its benefits.
- Rapeseed oil: Versatile and gentle, it is an advantageous replacement for traditional oils in cooking.
Seeds and nuts: Little nuggets of omega-3
Chia seeds, flax seeds and walnuts are ideal for a plant-based omega-3 intake. Easy to add to a yogurt, smoothie or salad, they also provide fiber and essential minerals.
- Chia seeds: Transform into pudding when soaked in milk or yogurt, for a nutrient-rich breakfast or snack.
- Nuts: To be eaten as a snack or incorporated into your dishes, they are an excellent source of omega-3 and long-lasting energy.
Omega-3 Enriched Eggs: A Convenient and Affordable Option
More and more eggs available on the market come from hens fed a diet rich in omega-3. These eggs are a simple and versatile solution to enrich your daily intake, whether at breakfast or in your cooked dishes.
Concrete examples for your meals
A grilled salmon fillet with a rocket salad, crushed walnuts and a flaxseed oil dressing makes a balanced meal rich in omega-3s . You can also prepare a bowl of yogurt topped with chia seeds and a few pieces of fruit for a nutritious and quick snack.
By varying the sources of omega-3 in your diet, you benefit from their benefits while diversifying your meals. These foods, easy to integrate, will support your physical performance and your muscle recovery .
Supplementation: Is it necessary?
If your diet is not enough to cover your needs, a health food supplement is a solution. It allows you to ensure a regular intake of EPA and DHA, often difficult to obtain through diet alone, especially if you do not eat fish regularly.
Opt for quality supplements, made from purified fish oil to avoid contaminants. A daily dose of 250 mg to 500 mg of EPA and DHA is generally sufficient for a bodybuilder. However, always respect the recommended dosages to avoid excess.
What dosage for athletes?
The recommended nutritional intake of omega-3 varies slightly between individuals:
- ALA: Approximately 1.6 g/day for women and 2 g/day for men.
- EPA and DHA: At least 250 mg each per day, as recommended by health organizations.
For athletes, the needs may be slightly higher, especially during recovery or intensive training phases. However, overconsumption does not provide additional benefits and can sometimes lead to undesirable effects.
Integrating Omega-3s into Your Nutrition Program
To maximize your results, combine omega-3s with a balanced diet rich in macronutrients:
- Protein: To support muscle building .
- Complex carbohydrates: For long-lasting energy during sessions.
- Quality Lipids: Including Omega-3 for optimal cellular and hormonal support.
An example post-workout meal might include grilled salmon, accompanied by quinoa and a vegetable salad dressed with flaxseed oil .
Some precautions to take
Although omega-3s are widely beneficial, it is important to respect the recommended doses. Excessive consumption can lead to digestive disorders or excessive blood fluidity in some individuals.
If you are considering supplementation, do not hesitate to consult a healthcare professional for a dosage adapted to your needs.
Omega-3s are a valuable ally for bodybuilders, whether it's to optimize performance, accelerate recovery or support cardiovascular health . Integrated into a balanced diet or in the form of supplements, they can improve your progress while reducing the risks associated with intensive training. Investing in appropriate nutrition, including these essential fatty acids, is a winning strategy for anyone who wants to maximize their results in the gym and maintain optimal physical condition.
Sources:
- Maria Alessandra Gammone, Graziano Riccioni, Gaspare Parrinello, Nicolantonio D'Orazio. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport . Nutrients. 2018 Dec 27;11(1):46. : https://pubmed.ncbi.nlm.nih.gov/30591639/
- Stiefel P, Ruiz-Gutierrez V, Gajon E, Acosta D, Garcia-Donas M, Madrazo J, et al. Sodium transport kinetics, cell membrane lipid composition, neural conduction and metabolic control in type 1 diabetic patients. Changes after a low-dose n-3 fatty acid dietary intervention . Ann Nutr Metab. 1999;43(2):113–20. : https://pubmed.ncbi.nlm.nih.gov/10436310/
- Gladman S, Huang W, Lim S, Dyall S, Boddy S, Kang J, et al. Improved outcome after peripheral nerve injury in mice with increased levels of endogenous ω-3 polyunsaturated fatty acids . J Neurosci. 2012;32:563–71. : https://pmc.ncbi.nlm.nih.gov/articles/PMC6621061/
- Tartibian B, Maleki BH, Abbasi A. Omega-3 fatty acids supplementation attenuates inflammatory markers after eccentric exercise in untrained men . Clin J Sports Med. 2011;21(2):131–7. : https://pubmed.ncbi.nlm.nih.gov/21358504/
- Rodacki C, Rodacki A, Pereira G, Naliwaiko K, Coelho I, Pequito D, et al. Fish-oil supplementation enhances the effects of strength training in elderly women . Am J Clin Nutr. 2012;95(2):428–36. : https://pubmed.ncbi.nlm.nih.gov/22218156/
- Lewis EJ, Radonic PW, Wolever TM, Wells GD. 21 days of mammalian omega-3 fatty acid supplementation improves aspects of neuromuscular function and performance in male athletes compared to olive oil placebo . J Int Soc Sports Nutr. 2015 Jun 18;12:28. doi:10.1186/s12970-015-0089-4. eCollection 2015.: https://pubmed.ncbi.nlm.nih.gov/26085822/
