IMPORTANCE OF FISH OIL FOR A CYCLIST
If you don’t consume a lot of oily fishes, then fish oil supplements will help to provide you with enough omega-3 fatty acids that will enhance your overall performance and health as a cyclist. The omega-3 fatty acids help to reduce inflammation, improve immunity, bone health and joint health. It helps to support lean muscle gain, reduces exercise-induced joint stiffness and supports muscle protein synthesis. The two main omega 3s present in fish oil are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).
Fish oil helps to support :
- Heart Health: Fish oil consumption is linked to lower rates of heart disease as it increases HDL (good) cholesterol and reduces LDL (bad) cholesterol. It also helps to lower triglyceride levels and blood pressure.
- Weight Loss: Fish oil helps to improve body composition as it aids in weight loss when combined with your training and diet.
- Reduce Inflammation: Fish oil has anti-inflammatory properties and helps to treat
- Bone Health: Fish oil consumption reduces joint pain, exercise-induced joint stiffness and is linked to higher bone density.
- Example: Try Steadfast Nutrition Fish Oil as it has a balanced composition of 3:2 (EPA:DHA) and each capsule contains 1000mg fish oil, 180mg EPA and 120mg DHA.
Things to consider while buying a fish oil supplement, if you do not eat 1-2 servings of oily fish per week:
Dosage: Choose a fish oil supplement which provides a minimum of 300mg of EPA and DHA per serving.
Concentration: A minimum of 300mg of EPA and DHA per 1000 mg of fish oil should be present in any supplement.
Purity: Choose a supplement which is third party tested.
Freshness: Omega-3 fats are prone to oxidation, and they go rancid so to avoid this choose a supplement with an antioxidant. Never consume a fish oil supplement that is out of date or has a rancid smell.
Timing: Always consume fish oil supplement with meals that contain fats as dietary fats help in absorption of omega-3 fatty acids.
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