Omega-3 fatty acids are not only essential for overall health but also play a significant role in athletic performance and recovery. They provide numerous benefits, particularly in preserving muscle mass during caloric deficits and supporting joint health. In this article, we delve into the various advantages of incorporating omega-3s into your diet and how they can enhance physical well-being.
What’s more, this doesn’t just apply to bulking. “Research shows omega-3s help preserve muscle during caloric deficits by reducing muscle protein breakdown rates. This makes them useful during cutting phases when maintaining lean mass becomes challenging. For athletes recovering from injury, omega-3s support the maintenance of muscle mass during periods of reduced activity or immobilization,” says Betts.
Sharpen Focus
“The consumption of DHA improves mental stamina along with reaction time and coordination,” notes Thomas. It can even affect your mindset in the gym. “Supplementation can reduce perceived exertion during workouts, allowing you to train harder without feeling like you’re working more intensely,” Betts adds.
Support Joints
If you’re generally fit, it’s easy to overlook your joint health, but maintaining adequate omega-3 levels is an effortless way to support it (and far more cost-effective than physical therapy). “Omega-3’s anti-inflammatory properties help promote joint health by reducing stiffness and enhancing range of motion,” specifies Thomas.
Improve Longevity
When it comes to fitness and muscle preservation, omega-3s serve as valuable allies. “They preferentially benefit the development of type II muscle fibers (fast-twitch fibers), which are crucial for power and strength,” Betts explains. “This effect becomes increasingly important with age, making omega-3s essential for maintaining both muscle quality and quantity in older athletes.”
What Are the Best Dietary Sources for Omega-3?
To boost your omega-3 intake, integrating them into your diet through both fish and plant sources is key. Anouska Shenn, wellness expert and founder of The Office Yoga Company, explains that “plant-based omega-3 sources contain ALA, which your body must convert to EPA and DHA, whereas fish sources provide EPA and DHA directly, making them more bioavailable. Consequently, you need to consume a significantly higher amount of plant-based omega-3s for similar benefits.”
Shenn highlights some of her top dietary sources for omega-3s, which include: mackerel, sardines, anchovies, salmon, walnuts and walnut butter, hemp oil, flaxseeds, chia seeds soaked in water, juice, or plant-based milk, and dried wakame in soup.
As a general guideline, adults are advised to consume 250-500mg of EPA and DHA daily,” says Thomas. “Certain health conditions or athletes may require higher amounts, which should be determined by a healthcare professional.” Additionally, women may also benefit from increased omega-3 intake during their menstrual cycle.
Should I Take Omega-3 Supplements?
“Even with a well-balanced diet, consistently reaching the recommended omega-3 intake through food sources alone can be challenging, especially if you don’t consume fatty fish two or more times a week,” explains Shenn. “For athletes and those with active lifestyles, higher demands on their bodies from training make supplementation beneficial.”
If this resonates with you, taking an omega-3 supplement each morning could be a good strategy. It is entirely safe, provided you adhere to the recommended dosage. “The optimal dosage for these supplements typically ranges from 1 to 3 grams of combined EPA and DHA,” Thomas states. When selecting supplements, he advises opting for reputable brands that offer high-quality fish or algae oil (for plant-based options). Look for third-party purity guarantees and choose products that include added vitamin E.
Thomas also emphasizes the synergy between omega-3s and other supplements: “Omega-3s enhance overall muscle recovery and growth and are particularly beneficial when taken alongside supplements like creatine or BCAAs,” she advises.
This story originally appeared in British GQ.
