Jun 23rd, 2014
Author: CrossFit CDR
Category: CDR Community
The food you eat can either be the safest & most powerful form of medicine or the slowest form of poison.
-Ann Wigmore, holistic health practitioner
Omega-3 Fish Oil: Your Recovery Prescription
Long-chain fatty acids, such as omega-3′s and omega-6′s contain many carbon atoms and are classified as polyunsaturated, meaning that they have multiple double bonds along their chain. Both of these fatty acids are important in chemical messenger signaling, and can either induce anti-inflammatory or pro-inflammatory pathways in the body. Omega-6′s, which are found in corn and soybean oils (think processed foods), can result in higher levels of inflammation in the body, leading to an increased risk of cardiovascular disease. Omega-3′s, on the other hand, are found in walnuts, flaxseed oil, and fish oil, which reduce inflammation and protect against cardiovascular disease
For an athlete, taking fish oil means several things:
- Faster Recovery–>Omega-3′s reduce inflammation after exercise, but if inflammation were to remain elevated this could impact muscle soreness and decrease tissue repair
- Reduced Muscle Soreness–> Omega-3′s have been shown to increase blood flow to muscles during exercise, thereby reducing post-workout soreness and increasing range of motion
- Burn Fat–> Omega-3′s help increase insulin sensitivity, which means that your body is better able to metabolize glucose, while inhibiting fat storage
- Lower Triglycerides–> Omega-3′s can influence the uptake of cholesterol from the body as well as up-regulate the genetic expression of cholesterol clearance from the blood, thereby decreasing your body’s total triglyceride and cholesterol levels
How much do I need? In order to reap the therapeutic benefits of fish oil, aim for between 1,000-2,000 mg of EPA and DHA a day. Both Pure Pharma and SFH fish oil contain both of these fatty acids, and range from 2,000 mg to 3,705 mg per serving. The only difference between the products are taste and pills may sometimes cause you to burp. However, both are made from high quality ingredients without artificial colors to binders.
Workout of the Day
WOD: 5 RFT
15 BJ #24/20
Cool Down: OTM KBS
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