Using Omega 3 fatty acids and the Dolce Diet for fat burning and improved endurance
Health benefits of using Omega 3 fatty acids
Omega 3 fats (found naturally in fish oils) are a polyunsaturated fat which are beneficial for general health. Fish oils contain the essential fatty acid (EFA) omega 3 and essentially fatty acids are the basis of fats and oils, essential for overall health and wellbeing. They are a component of every living body cell and are necessary for rebuilding existing cells and the production of new cells. By supplementing your diet with omega 3, you can improve cognitive function and cardiovascular health.
Research studies with Omega 3 fatty acids
As shown in a recent study conducted at the University of California, researchers also discovered that omega 3 fatty acids may improve efficiency of the cardiorespiratory system, in other words, consuming fish oils in your diet can help your heart, lungs and arteries function with greater efficiency therefore improving athletic and running performance.
The University of California study wished to explore the relationship between consuming fish oils and running. Results showed that participants with higher levels of the two long chain fatty acids that form omega 3, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), actually increased heart rate recovery, length of time doing exercise and exercise capacity. Increased EPA and DHA levels were also associated with lower risk of impaired heart rate recovery. So the results showed that there was a relationship between EPA and DHA fatty acid levels and increased physical conditioning.
This data is also supported by a study conducted by Peoples et al (2008) in Australia where they provided 16 well trained male cyclists with 8g of either fish oil or olive oil for 8 weeks. Results showed that the cyclists who consumed the fish oil had significantly reduced heart rates during exercise which experts believe is because the fish oils enable the cardiorespiratory system (lungs, heart and arteries) to work more efficiently when delivering oxygen around the body.
Burn fat with fish oils using the Dolce Diet for living lean
Any serious fighter or MMA fan will have heard of the renowned nutritionist Mike Dolce, a man whose client list includes UFC legends such as Vitor Belfort, Chael Sonnen, Thiago Alves and Rampage Jackson to name a few. As well as recommending a 'high level of whole, earth grown nutrients' and sufficient water for hydration, Dolce also highly recommends fish oils in a fighters diet.
Fish oils can help fighters make weight as research from Australia in 2007 demonstrated. The research aimed to explore the effect of exercise and fish oil amongst 75 participants deemed as overweight and results showed that 1.9g of EPA and DHA a day combined with exercise significantly reduced body fat when compared to a placebo with sunflower oil. It is theorised that this was achieved because the EFA directs glucose (from digested carbohydrates) towards glycogen stores and, at the same time, directs other fatty acids away from triglyceride synthesis (fat storage) and towards fatty acid oxidation. So this means that essential fatty acids appear to conserve carbohydrates whilst simultaneously burning fat.
Myprotein Omega 3 fish oil supplements
So as you can see from the case studies presented, supplementing your diet with fish oils may improve your body composition and physical endurance levels and could also assist with weight loss if you are looking to reduce your body fat percentage. Omega 3 can be obtained in your diet through mackerel, salmon, trout, herring, sardines and pilchards however pure omega 3 supplements actually contain higher EPA and DHA content so, to reap the full benefits, it is advisable to consume a supplement alongside a healthy diet which includes fish.
Fish is a fantastic source of omega 3 but is also high in protein; fresh white fish is perfect for people on a diet who are looking to lose weight! Why spend £8-10 on a takeaway pizza when you can buy a large fresh cod fillet for half the price? Just season with salt, lemon and some herbs, put it in the oven for 20-25 minutes wrapped in tin foil and you get a delicious healthy meal.
Omega 3 supplements come in all shapes and sizes; Myprotein have a great range of fish oil and omega 3 supplements such as 'Myprotein Omega 3 capsules', 'Myprotein Omega 3 6 9 capsules' and 'Myprotein Super Omega 3 capsules'. If you don't like the taste of fish or fish oil, Myprotein have also just launched orange and strawberry 'Omega 3 Liquid' which retails at just £4.59 for 150ml, removing the fish oil taste whilst retaining the same benefits. They also stock MegaOmega Oil (suitable for vegetarians and vegans) which has been described as tasting more of seeds/nuts than fish oil because it doesn't contain EPA and DHA but is instead a blend of essential fatty acids packed full of omega 3 (Alpha Linolenic Acid), omega 6 (Linoleic Acid) and omega 9 (Oleic Acid). We also recommend 'Optimum Nutrition Fish Oils' as an alternative option.