Всички атлети, независимо дали са дългогодишни състезатели с много титли зад гърба си, или тепърва се изграждат като такива, осъзнават, че пътят към успеха не зависи само от ежедневните тренировки, но и от правилното възстановяване, както и от здравословното хранене и приема на хранителни добавки според техните нужди. Днес ще обърнем внимание на Омега-3, 6 и 9 мастните киселини – в кои храни се съдържат, дали е добре да приемаме специални добавки с тяхно съдържание и какви ползи могат да имат за активно спортуващите.
Науката отдавна е разбила митовете за това, че атлетите трябва да приемат големи количества протеин, а другите хранителни групи – въглехидрати и мазнини, да се свеждат до по-ниско ниво. Вече знаем, че хранителният режим на спортистите се базира на разнообразие от продукти и полезните мазнини имат важна роля в него. Ето и списък в кои храни можем да ги открием:
Омега-3: мазна риба (сьомга), зелени листни зеленчуци (зеле и спанак), авокадо, ленено масло, конопено масло, семена от чиа, орехово масло
Омега-6: ленено масло, масло от гроздови семена, конопено масло, растителни масла, шафран
Омега-9: зехтин екстра върджин, маслини, авокадо, ядки
Всички продукти (с изключение на рибата) са растителни източници, затова лесно могат да се включат към различните видове режими, включително вегетариански и вегански. Важно е да отбележим, че при професионалните спортисти приемът на Омега-3, 6 и 9 мастни киселини е строго наблюдаван, защото има специално съотношение, което трябва да се спазва. В забързаното ежедневие обаче ние не винаги можем да съобразим как да съчетаем тези храни и колко точно ни е необходимо, така че количеството да е оптимално за развитието ни в залата. Ето тук на помощ идват добавките, съдържащи тези мастни киселини.
Ползи от приема на Омега-3 при активно спортуващите
Първото и може би най-важно предимство на Омега-3 мастните киселини е способността им да се борят с възпаленията. Тренировките са форма на добър стрес върху тялото, но постоянните тежки физически натоварвания могат да доведат до производството на възпалителни вещества в тялото, наречени свободни радикали. Приемът на тези мазнини помага на тялото ни да се бори срещу свободните радикали и значително да намали риска от увреждане на нашите клетки.
За отличното представяне на атлетите от голямо значение е притокът на богата на кислород кръв към мускулите. Омега-3 помагат да поддържаме лигавицата на артериите чиста и гладка, а това позволява максимално количество кръв да достига до мускулите ни.
Много спортисти полагат големи усилия не само в залата, но и във фитнеса, за да покачат своята мускулна маса. Доказано е, че приемът на Омега-3 увеличава синтеза на протеините, които приемаме чрез храната. Освен това тези мастни киселини забързват реакцията на мускулите в изграждането на инсулин и аминокиселини, като и двете се освобождават в тялото по време на упражнения.
Всеки атлет трябва да притежава и издръжливост, а тя се изгражда чрез множество тренировки, допълнително кардио, но и с помощта на Омега-3. Тези мастни киселини намаляват сърдечния пулс и количеството кислород, което тялото ни изгаря всяка минута – това означава, че ние се нуждаем от по-малко енергия, за да завършим успешно тренировката си.
И ако все още се чудите дали да добавите Омега-3, 6 и 9 към хранителния си режим, то отговорът е ДА. Те са част от семейството на полиненаситените мастни киселини, което означава, че телата ни не могат да ги произвеждат сами, затова трябва да си ги набавим чрез храна или хранителни добавки. В сайта на
fightshop.bg можете да откриете гел капсули на марката SAN, които са с гарантиран произход и доказано качество. Те ще ви помогнат не само да подобрите представянето си в залата, но и ще подействат положително върху цялостното ви здравословно състояние – здрав сън, по-добра памет и концентрация, красива кожа и подобряване на зрението.
Автор: Ива Бънова
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