Omega 3 & Bodybuilding

June 11th, 2007 by Paul Johnson

There is a huge myth going around in the mainstream media that you must avoid fat if you want to lose fat.

This is completely false

There are “good” fats and there "bad" fats, and those of us involved in fitness and bodybuilding are aware that we need some fat in our diets, as some fats are good for you.

Omega 6's and Omega-3's are the good fats. The western diet is heavy on omega-6's, but not on the good fats omega 3's. To make matters worse too much omega 6 to 3 ratio causes a deficiency in omega 3's. Omega 3's have a wide range of benefits that are crucial to bodybuilders. Here are some of the following:

Positive effects of Omega 3's:

Increased metabolic rate

Increased insulin sensitivity by delaying stomach emptying time(thus carbs are digested slower making less of a insulin spike)

Natural blood thinner, resulting in decreased risk of vascular disease, clotting, and strokes

Improved stamina and endurance

Aid in fat loss by suppressing appetite

Decreased blood pressure due to it's blood thinning properties

Are converted into prostaglandins (natural anti-inflammatory chemicals produced in the body) that help decrease inflammation and pain, reduced muscle soreness after workouts and shorter recovery time

Increased brain function, better mood, the brain is 60 percent fat and needs omega-3's to function correctly.

Helps make soft velvety skin

Healthy source of energy without increasing bodyfat

Increased production of hormones including the most important for bodybuilders, testosterone.

Rich sources of omega 3's:

Omega-3's can be found supplements. They also are commonly found in many types of fish (salmon, tuna, halibut, trout, shrimp, and crab).

The general recommendation for omega-3's has been about 3g a day for a 2000 calorie diet. However, this recommendation is for regular sedentary average person and not for bodybuilders. Bodybuilders should increase their amount to reflect their current calorie and workout routine requirements.