{"id":234818,"date":"2021-08-11T09:00:00","date_gmt":"2021-08-11T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/omega-3-zuvu-taukai-treniruotems\/"},"modified":"2021-08-11T09:00:00","modified_gmt":"2021-08-11T08:00:00","slug":"omega-3-zuvu-taukai-treniruotems","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/omega-3-zuvu-taukai-treniruotems\/","title":{"rendered":"\u017duv\u0173 taukai treniruot\u0117ms: Omega-3 nauda sportui"},"content":{"rendered":"\n\n\n

Visi \u017einome apie omega-3 naud\u0105 sveikatai, bet \u0161i med\u017eiaga taip pat itin naudinga tiems, kurie aktyviai treniruojasi ar tiems, kurie bando sutvirt\u0117ti. Jei rimtai norite pagerinti savo fizin\u0119 form\u0105, perskaitykite \u0161\u012f \u012fra\u0161\u0105 iki pabaigos. \u0160iandien mes ap\u017evelgsime omega-3 naud\u0105 sportuojantiems!<\/p>\n\n\n\n

Kaip omega-3 \u017euv\u0173 taukai padeda sportuojantiems<\/strong><\/h2>\n\n\n\n

Tik dabar pradedame suprasti piln\u0105 omega-3 papild\u0173 naud\u0105 sportui ir atsigavimui po jo. Prad\u0117kime ap\u017evelgdami pirm\u0105j\u012f \u017euv\u0173 tauk\u0173 treniruot\u0117ms privalum\u0105…<\/p>\n\n\n\n

Privalumas Nr. 1: Omega-3 \u017euv\u0173 taukai gal suma\u017einti kortizolio lyg\u012f sportuojant<\/strong><\/h3>\n\n\n\n

Treniruot\u0117s gali b\u016bti puikios, o po j\u0173 j\u016bs galite jaustis tiesiog pasaki\u0161kai, bet visa tai turi vien\u0105 tr\u016bkum\u0105 – po j\u0173 galite jaustis i\u0161sek\u0119, o ne energingi: tai kortizolio efektas. Kortizolis, gaminamas antinks\u010diuose, yra streso hormonas, atpalaiduojamas d\u0117l \u017eemo cukraus lygio kraujyje ir psichologinio ar fizinio streso.<\/p>\n\n\n\n

Sunki treniruot\u0117 ar stresas, patiriamas fizi\u0161kai apkraunant k\u016bn\u0105, nors jis prie to neprat\u0119s, gali paskatinti kortizolio gamyb\u0105. Nors kortizolis yra naudingas, nes padeda tvarkytis su stresu ir u\u017edegimu, gaminant per daug ar per da\u017enai, jis gali mus pa\u017eeisti. Jis neutralizuoja treniruo\u010di\u0173 naud\u0105 trukdydamas raumen\u0173 augimui ir skatindamas riebal\u0173 kaupim\u0105si pilvo srityje, tad gal\u0173 gale galime jaustis pavarg\u0119 ir sukaustyti.<\/p>\n\n\n\n

Nustatyta, kad omega-3 \u017euv\u0173 tauk\u0173 papild\u0173 vartojimas gali suma\u017einti kortizolio lyg\u012f po treniruo\u010di\u0173. Tyrime dalyvavusios tiriam\u0173j\u0173 grup\u0117s, 6 savaites vartojusios omega-3 papildus<\/a>, kortizolio lygis suma\u017e\u0117jo. Be to, nustatyta, kad riebal\u0173 kiekis j\u0173 organizme suma\u017e\u0117jo, o lies\u0173 raumen\u0173 kiekis – i\u0161augo (1<\/a>).<\/p>\n\n\n\n

2011 metais atliktame tyrime buvo nustatyta, kad omega-3 taip pat skatino raumen\u0173 baltym\u0173 sintez\u0119. Tai prisideda prie omega-3 geb\u0117jimo paskatinti raumen\u0173 augim\u0105. Jums treniruojantis ar kilnojant svorius, i\u0161 ties\u0173 j\u016bs pa\u017eeid\u017eiate raumenis, \u0161iek tiek \u012fpl\u0117\u0161dami raumen\u0173 skaidulas. Raumenys auga ir stipr\u0117ja b\u016btent sveikdami atsigavimo metu po sporto. Paskatinant raumen\u0173 baltym\u0173 sintez\u0119, b\u016btent atsigavimo metu omega-3 pagreitina sveikim\u0105 ir raumen\u0173 augim\u0105 (2<\/a>).<\/p>\n\n\n\n

\"\u017euv\u0173<\/figure><\/div>\n\n\n\n

Privalumas Nr. 2: Omega-3 padeda pav\u0117luotam raumen\u0173 skausmui po treniruot\u0117s<\/strong><\/h3>\n\n\n\n

Omega-3 \u017euv\u0173 taukai ne tik padidina treniruo\u010di\u0173 naud\u0105, bet ir padeda suvaldyti v\u0117liau jau\u010diam\u0105 nemalon\u0173 raumen\u0173 skausm\u0105 ir sustingim\u0105. Pav\u0117luotas raumen\u0173 skausmas, jau\u010diamas po treniruot\u0117s, da\u017enai jau\u010diamas t\u0173, kurie tik pradeda sportuoti, t\u0173, kurie u\u017esiima j\u0117gos treniruot\u0117mis, ar tais, kurie labai save spaud\u017eia.<\/p>\n\n\n\n

Skausmas ir suma\u017e\u0117j\u0119s paslankumas da\u017enai sukeliami po raumen\u0173 ply\u0161imo atsirandan\u010dio u\u017edegimo. Omega-3, kuri taip pat yra ir stipri prie\u0161u\u017edegimin\u0117 med\u017eiaga, gali suma\u017einti u\u017edegimo sunkum\u0105 ir skausm\u0105. Pagerindama kraujotak\u0105 \u012f pa\u017eeistus raumenis, omega-3 padeda pagreitinti atsigavimo proces\u0105 ir leid\u017eia jums grei\u010diau atsistoti ant koj\u0173.<\/p>\n\n\n\n

\u0160i \u017euv\u0173 tauk\u0173 treniruot\u0117ms nauda buvo u\u017efiksuota 2009 metais atliktame tyrime, kuris analizavo omega-3 efekt\u0105 pav\u0117luoto raumen\u0173 skausmo gydymui. Omega-3 papildus vartojusi grup\u0117, palyginus su kontroline grupe, negavusia \u0161i\u0173 papild\u0173, u\u017efiksavo suma\u017e\u0117jus\u012f skausm\u0105 ir platesn\u0119 judesi\u0173 amplitud\u0119 jau 24-48 valandos po treniruot\u0117s, kai pav\u0117luotas raumen\u0173 skausmas jau\u010diamas labiausiai (3<\/a>). U\u017edegimo ir skausmo suma\u017e\u0117jimas taip pat nustatytas ir kito tyrimo metu – jo dalyviai kasdien vartojo 3 000 mg omega-3 doz\u0119 (4<\/a>).<\/p>\n\n\n\n

Privalumas Nr. 3: Omega-3 papildai padidina raumen\u0173 mas\u0119 ir stiprum\u0105<\/strong><\/h3>\n\n\n\n

Keli\u0173 tyrim\u0173 metu, po omega-3 \u017euv\u0173 tauk\u0173 papild\u0173 vartojimo, buvo u\u017efiksuotas raumen\u0173 baltym\u0173 augimas: pirmiausia gyv\u016bnuose (5-7<\/a>), o tada ir \u017emon\u0117se (8-13<\/a>). Pana\u0161u, kad omega-3 raumen\u0173 augimas vyksta d\u0117l dviej\u0173 prie\u017eas\u010di\u0173.<\/p>\n\n\n\n

Pirmiausia, omega-3 riebiosios r\u016bg\u0161tys<\/a>, o ypa\u010d EPR ir DHR, skatina anabolin\u012f atsak\u0105. Antra – kadangi omega-3 riebiosios r\u016bg\u0161tys prisijungia prie k\u016bno l\u0105steli\u0173 membran\u0173, j\u0173 paskatinama skys\u010di\u0173 apykaita ir jautrumas insulinui, leid\u017eia daugiau anabolini\u0173 maisto med\u017eiag\u0173 ir amino r\u016bg\u0161\u010di\u0173 i\u0161 kraujotakos pasiekti raumen\u0173 l\u0105steles. Tai nat\u016braliai prisideda prie greitesnio ir geresnio raumen\u0173 augimo.<\/p>\n\n\n\n

Omega-3 raumen\u0173 auginimo ir anabolinis efektas atsiranda d\u0117l med\u017eiagos geb\u0117jimo aktyvuoti mTOR signalus (10-14<\/a>). mTOR prakti\u0161kai yra k\u016bno baltym\u0173 jutimo sistema. Priklausomai nuo jau\u010diamos k\u016bno terp\u0117s, ji kontroliuoja l\u0105steli\u0173 augim\u0105, med\u017eiag\u0173 apykait\u0105, baltym\u0173 sintez\u0119 ir DNR transkripcij\u0105.<\/p>\n\n\n\n

Tai rei\u0161kia, kad mTOR gali \u012fsijungti ir i\u0161sijungti priklausomai nuo skirting\u0173 fiziologini\u0173 faktori\u0173, toki\u0173 kaip maisto med\u017eiag\u0173 kiekis, k\u016bno biochemija, stresas bei hormonai, l\u0105stelin\u0117 energija ir deguonies lygis. D\u0117l \u0161ios prie\u017easties mTOR veikia kaip pagrindinis skeletini\u0173 raumen\u0173 augimo jungiklis (15-16<\/a>). Taigi, jei galime \u012fjungti mTOR, galime u\u017eauginti daugiau raumen\u0173 ir tapti stipresni (17-19<\/a>).<\/p>\n\n\n\n

\"omega-3<\/figure><\/div>\n\n\n\n

Privalumas Nr. 4: Omega-3 apsaugo nuo raumen\u0173 ply\u0161imo<\/strong><\/h3>\n\n\n\n

Nat\u016bralioje b\u016bsenoje raumuo nuolat kei\u010diasi ir nuolat ply\u0161ta, atsikuria, o k\u016bnas nuolat sintetina naujas raumen\u0173 l\u0105steles. Bendrai, \u0161ie anabolizmo ir katabolizmo procesai yra subalansuoti. Visgi, vis\u0105 d\u0117mes\u012f sutelkdami \u012f treniruotes didesniam stiprumui ir didesn\u012f baltym\u0173 suvartojim\u0105, bandome sukurti teigiam\u0105 sintez\u0117s balans\u0105 kai baltym\u0173 pagaminama daugiau nei suskaidoma. \u017dinoma, traum\u0173, lig\u0173 ar ilgo nejudrumo metu, katabolizmas gali vykti spar\u010diau nei anabolizmas ir mes galime prarasti dal\u012f raumen\u0173 mas\u0117s.<\/p>\n\n\n\n

Katabolizmo (baltym\u0173 skaidymo) procesus vykdan\u010di\u0105 sistem\u0105 valdo ubikvitino – proteosomos sistema<\/a>. \u0160i sistema aptinka ir skaido sugadintus ar pa\u017eeistus baltymus bei nereikalingus, ar kitaip pertekli\u0173 sukurian\u010dius, baltymus. Ji u\u017etikrina, kad visada reikiamu metu turime pakankamai baltym\u0173 bei \u0161itaip palaiko homeostaz\u0119.<\/p>\n\n\n\n

Padarius pauz\u0119 nuo aktyvi\u0173 treniruo\u010di\u0173 ar tiesiog nustojus b\u016bti aktyviems, m\u016bs\u0173 raumen\u0173 mas\u0117s poreikis suma\u017e\u0117ja, tad ubikvitino proteosomos sistemos kelias \u201eapsisuka\u201c ir mes prarandame raumen\u0173 mas\u0119. Be to, sistema gali prad\u0117ti funkcionuoti netinkamai ar tapti aktyvesne d\u0117l sen\u0117jimo, infekcini\u0173 lig\u0173, v\u0117\u017eini\u0173 susirgim\u0173 bei degeneracini\u0173 ir u\u017edegimini\u0173 sutrikim\u0173, toki\u0173 kaip Alzheimerio ligos, artrito, diabeto ir kit\u0173.<\/p>\n\n\n\n

Visgi, nustatyta, kad omega-3 papildai, o ypa\u010d omega-3 riebioji r\u016bg\u0161tis EPR, atstato ar suma\u017eina ubikvitino proteosomos keli\u0105, tad i\u0161\u0161vaistome ma\u017eiau raumen\u0173(20-23<\/a>).<\/p>\n\n\n\n

Kitas kelias, kaip omega-3 gali tur\u0117ti anti-katabolin\u012f efekt\u0105 – poveikiu streso hormonams. Pakil\u0119s streso hormon\u0173 kortizolio, adrenalino ir noradrenalino lygis gali sukelti raumen\u0173 ply\u0161im\u0105 (24<\/a>), bet nustatyta, kad omega-3 papild\u0173 vartojimas suma\u017eina kortizolio, katecholamino ir adrenalino aktyvavim\u0105 (8, 24<\/a>).<\/p>\n\n\n\n

Privalumas Nr. 5: Ji gali pagerinti treniruo\u010di\u0173 toleravim\u0105 pagerindama kraujotak\u0105<\/strong><\/h3>\n\n\n\n

Energijos palaikymas ir nuovargio vengimas treniruo\u010di\u0173 metu taip pat yra i\u0161\u0161\u016bkis kiekvienam – nuo t\u0173, kurie vos tik pradeda, iki pat olimpini\u0173 atlet\u0173. Gal\u0173 gale mus visus pakerta nuovargis, ta\u010diau omega-3 padeda su tuo kovoti – med\u017eiaga suaktyvina kraujotak\u0105, o tuo pa\u010diu ir deguonies kiek\u012f, atkeliaujant\u012f \u012f dirban\u010diuosius raumenis.<\/p>\n\n\n\n

Viena pagrindini\u0173 nuovargio prie\u017eas\u010di\u0173 – k\u016bno paj\u0117gumas krauju apr\u016bpinti raumenis, o tada ir v\u0117l j\u012f gr\u0105\u017einti \u012f \u0161ird\u012f. Taigi, jei treniruo\u010di\u0173 metu galime padidinti raumen\u0173 apr\u016bpinim\u0105 deguonimi ir krauju, galime pagerinti ir savo rezultatus.<\/p>\n\n\n\n

\u0160tai 3 b\u016bdai kaip omega-3 pagerina treniruo\u010di\u0173 rezultatus.<\/p>\n\n\n\n

*Ji leid\u017eia arterijoms i\u0161sipl\u0117sti ir pagerina kraujotak\u0105<\/em><\/strong><\/em><\/strong><\/h4>\n\n\n\n
\"omega-3<\/figure><\/div>\n\n\n\n

Pirmasis b\u016bdas, kaip omega-3 pagerina j\u016bs\u0173 sportinius geb\u0117jimus, vos tik patekus \u012f l\u0105steli\u0173 membranas – savo poveikiu arterij\u0173 sienel\u0117ms, ji pagerina kraujotak\u0105. 2007 m. atlikto tyrimo metu buvo nustatyta, kad omega-3 gali paskatinti arterij\u0173 endotelio vazolidacij\u0105 (prasipl\u0117tim\u0105).<\/p>\n\n\n\n

Endotelis t\u0117ra l\u0105steli\u0173 sluoksnis, padengiantis vis\u0105 vidin\u0119 kraujagysli\u0173 sieneli\u0173 pus\u0119. Tai itin aktyvus organas, pastoviai prisitaikantis ir palaikantis homeostaz\u0119, o stresas da\u017enai gali sukelti j\u0173 susiaur\u0117jim\u0105. Visgi, tyrim\u0173 metu buvo nustatyta, kad omega-3 sukelia arterinio endotelio vazolidacij\u0105, padidinan\u010di\u0105 kraujotak\u0105 (25<\/a>).<\/p>\n\n\n\n

*Omega-3 yra galinga prie\u0161u\u017edegimin\u0117 med\u017eiaga<\/em><\/strong><\/h4>\n\n\n\n

Antrasis b\u016bdas, kaip omega-3 pagerina kraujotak\u0105 – savo prie\u0161u\u017edegimin\u0117mis savyb\u0117mis. Tiek omega-3, tiek omega-6 gamina hormonus, vadinamus eikozanoidais, galin\u010dius tur\u0117ti u\u017edegimini\u0173 ir prie\u0161u\u017edegimini\u0173 savybi\u0173. Visgi, kai omega-3 ir omega-6 balansas pasikei\u010dia ir atsiranda per daug omega-6 (o tai da\u017enai nutinka d\u0117l \u0161iuolaikin\u0117s \u017emoni\u0173 mitybos), u\u017edegimini\u0173 eikozanoid\u0173 pagaminama per daug. Taip nutinka, nes ir omega-6, ir omega-3 kovoja d\u0117l to paties fermento delta-6 desaturaz\u0117s.<\/p>\n\n\n\n

U\u017edegiminiai hormonai tromboksanas (A2) ir prostaglandinas (E2), gaminami d\u0117l omega-6 pertekliaus, sukelia arterij\u0173 susiaur\u0117jim\u0105. Ta\u010diau, omega-3 s\u0105veikauja su ciklooksigenaz\u0117s fermentu, gaminan\u010diu tromboksan\u0105 (A2) ir prostaglandin\u0105 (E2) i\u0161 omega-6 pertekliaus, \u0161itaip suma\u017einant \u0161i\u0173 hormon\u0173 lyg\u012f. \u0160itaip suma\u017einama trombocit\u0173 agregacija (kraujo lipnumas), praple\u010diamos kraujagysl\u0117s ir pagerinama kraujotaka (26-28<\/a>).<\/p>\n\n\n\n

*Ji paskatina raudon\u0173j\u0173 kraujo k\u016bneli\u0173 prisitaikym\u0105<\/em><\/strong><\/h4>\n\n\n\n

Tre\u010dia, dar vienas svarbus faktorius, apribojantis kraujo ir deguonies atitek\u0117jim\u0105 \u012f raumenis yra eritrocit\u0173 (pagrindinio raudon\u0173j\u0173 kraujo k\u016bneli\u0173 (RKK) tipo k\u016bne) sustingimas treniruo\u010di\u0173 metu (29<\/a>), suma\u017einantis deguonies cirkuliacij\u0105 (30<\/a>). Eritrocitai yra l\u0105stel\u0117s, kuriose daug hemoglobino – gele\u017eies turin\u010dios molekul\u0117s, prisijungian\u010dios deguon\u012f ir atsakingos u\u017e raudon\u0105 kraujo spalv\u0105.<\/p>\n\n\n\n

Tai svarbi problema, nes eritrocitai privalo i\u0161 arterij\u0173 patekti \u012f kapiliar\u0173 tinkl\u0105. Tai padeda jiems i\u0161ne\u0161ioti deguon\u012f ir pa\u0161alinti atliekant\u012f anglies dioksid\u0105 i\u0161 k\u016bno audini\u0173, toki\u0173 kaip sportuojantys raumenys. Kapiliarai yra smulkiausios k\u016bno kraujagysl\u0117s, sukurian\u010dios mikrocirkuliacij\u0105 – kraujas gaunamas i\u0161 arterij\u0173, o tada perduodamas atgal \u012f venas, kad pasiekt\u0173 \u0161ird\u012f.<\/p>\n\n\n\n

Visgi, problema tame, kad eritrocitai yra per dideli, kad nat\u016braliai savo \u012fprastoje formoje keliaut\u0173 kapiliar\u0173 tinkl\u0173. Kapiliarai turi b\u016bti ne\u012ftik\u0117tinai siauri ir palaikyti auk\u0161t\u0105 osmosin\u012f spaudim\u0105, \u0161itaip u\u017etikrinant efektyvi\u0105 difuzij\u0105 ir kraujo apykait\u0105 su juos supan\u010diais audiniais.<\/p>\n\n\n\n

D\u0117l to, eritrocit\u0173 l\u0105steli\u0173 membranos turi speciali\u0105 strukt\u016br\u0105, sudaryt\u0105 i\u0161 baltym\u0173 ir riebal\u0173 ir privalo i\u0161likti lanks\u010dios. B\u016btent lankstumas leid\u017eia l\u0105stel\u0117ms \u201edeformuotis\u201c, kad jos pratilpt\u0173 pro kapiliarus. Kitaip tariant, eritrocit\u0173 membran\u0173 lankstumas leid\u017eia l\u0105stel\u0117ms \u012fsispausti ir pratilpti po siauresnius kapiliarus. \u017demiau esan\u010dioje diagramoje galite pamatyti prie kapiliaro prisitaikant\u012f eritrocit\u0105.<\/p>\n\n\n\n

\"omega-3<\/figure>\n\n\n\n

Hosseini SM, Feng JJ. I\u0161 daleli\u0173 sudarytas eritrocit\u0173 jud\u0117jimo kapiliarais modelis, 2009 (<\/em>31<\/em><\/a>).<\/em><\/p>\n\n\n\n

\u0160is raudon\u0173j\u0173 kraujo k\u016bneli\u0173 prisitaikymas yra b\u016btinas sveikai \u017emogaus fiziologijai. Raudon\u0173j\u0173 kraujo k\u016bneli\u0173 prisitaikymo tr\u016bkumas siejamas su daugybe sveikatos problem\u0173, pvz. pjautuvine anemija, bei padid\u0117jusiu kraujo klampumu ir kraujagysli\u0173 pasiprie\u0161inimu.<\/p>\n\n\n\n

Daugyb\u0117s atlikt\u0173 tyrim\u0173 duomenimis, omega-3 papild\u0173 vartojimas pagerina RKK prisitaikym\u0105 (32, 33<\/a>). O treniruo\u010di\u0173 metu fiksuojamas eritrocit\u0173 sustingimas yra siejamas su treniruo\u010di\u0173 metu i\u0161augan\u010dia laisv\u0173j\u0173 radikal\u0173 gamyba, paveikian\u010dia lipidines raudon\u0173j\u0173 kraujo k\u016bneli\u0173 sieneles (34<\/a>). Taigi, suma\u017e\u0117jusi riebal\u0173 oksidacija ir omega-3 paskatinto RKK prisitaikymo d\u0117ka i\u0161augusi deguonies ir maisto med\u017eiag\u0173 cirkuliacija \u012f raumenis gali pagerinti treniruotes ir sporto rezultatus.<\/p>\n\n\n\n

Omega-3 atletams – k\u0105 sako tyrimai?<\/strong><\/h2>\n\n\n\n

Toronto universitete atliktas tyrimas, publikuotas Journal of the International Society of Sports Nutrition <\/em>\u017eurnale nustat\u0117, kad auk\u0161tos kvalifikacijos atlet\u0173 omega-3 riebi\u0173j\u0173 r\u016bg\u0161\u010di\u0173 vartojimas gali pagerinti sportinius rezultatus (35<\/a>).<\/p>\n\n\n\n

Tai pirmasis tyrimas, tiesiogiai matav\u0119s omega-3 \u017euv\u0173 tauk\u0173 poveik\u012f treniruot\u0117ms, sportiniams rezultatams ir neuromuskuliniams procesams. Mokslininkai i\u0161tyr\u0117 31 vyr\u0105, besivar\u017eius\u012f vasaros Olimpini\u0173 \u017eaidyni\u0173 rungtyse bent 2 metus ir tam sportavus\u012f bent 12 valand\u0173 per savait\u0119. \u0160ioms sporto rungtims reikalinga j\u0117ga ir i\u0161tverm\u0117 (pvz. irklavimas, buriavimas, triatlonas, b\u0117gimas).<\/p>\n\n\n\n

N\u0117 vienas i\u0161 tyrime dalyvavusi\u0173 sportinink\u0173 nevartojo omega-3 papild\u0173 ar daugiau nei 3 riebios \u017euvies porcij\u0173 per savait\u0119 ir 21 dien\u0105 kasdien gavo 1,1 gram\u0105 omega-3 papildo. Omega-3 vartojusi\u0173 atlet\u0173 rezultatai parod\u0117 akivaizd\u0173 reik\u0161ming\u0105 pokyt\u012f neuromuskulinei aktyvacijai ir anaerobiniam paj\u0117gumui.<\/p>\n\n\n\n

Visgi, \u0161io tyrimo metu mokslininkai nenustat\u0117 reik\u0161mingo skirtumo tarp omega-3 vartojusios ir kontrolin\u0117s grupi\u0173. Darbo aptarime mokslininkai pamin\u0117jo ankstesnius tyrimus, nusta\u010diusius reik\u0161ming\u0105 MVRS (maksimalaus valingo izometrinio raumens susitraukimo, standartizuoto raumens stiprumo matavimo b\u016bdo) padid\u0117jim\u0105 vartojant omega-3 papildus. Vienintelis skirtumas – \u0161io ankstesnio tyrimo dalyviai 90 dien\u0173 kasdien vartojo 2 gramus omega-3 (36<\/a>).<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Kiek \u017euv\u0173 tauk\u0173 treniruot\u0117ms tur\u0117\u010diau vartoti?<\/strong><\/h2>\n\n\n\n

Jei norite d\u017eiaugtis visa omega-3 papild\u0173 nauda ir i\u0161augusiu raudon\u0173j\u0173 kraujo k\u016bneli\u0173 prisitaikymu, papild\u0105 rekomenduojame vartoti bent 6 savaites ir ilgiau. Tai leis raudon\u0173j\u0173 kraujo k\u016bneli\u0173 membranoms pilnai pasisavinti omega-3 – tyrimai, kuri\u0173 metu \u017euv\u0173 taukai buvo vartojami tik 3 savaites nenustat\u0117 jokio RKK prisitaikymo pager\u0117jimo (18<\/a>).<\/p>\n\n\n\n

Atsi\u017evelgdami \u012f \u0161iuos mokslinius darbus, norint pasid\u017eiaugti visapuse nauda sportiniams rezultatams, rekomenduojame omega-3 papildus vartoti bent 10 savai\u010di\u0173. Idealu, jei galite vartoti 2 gramus EPR\/DHR per dien\u0105 ar daugiau.<\/p>\n\n\n\n

Kalbant apie omega-3 \u017euv\u0173 taukus treniruot\u0117ms, galima rasti daug informacijos apie tyrim\u0173 nustatyt\u0105 naud\u0105. \u0160ie papildai apsaugo kortizol\u012f nuo \u012ftakos raumenims ir riebal\u0173 gamybos, padeda jums i\u0161likti energingiems, palaiko raumen\u0173 augim\u0105 ir suma\u017eina j\u0173 skausm\u0105 po treniruo\u010di\u0173. Omega-3 papildai tokie pat naudingi kaip ir bet kuris treniruoklis ar svarelis ir gali pad\u0117ti jums palaikyti sveik\u0105 treniruo\u010di\u0173 rutin\u0105.<\/p>\n\n\n\n

<\/h4>\n\n\n\n

[vc_row el_id=”references”][vc_column][vc_toggle title=”Moksliniai \u0161altiniai” el_class=”faqs”]
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[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

Visi \u017einome apie omega-3 naud\u0105 sveikatai, bet \u0161i med\u017eiaga taip pat itin naudinga tiems, kurie aktyviai treniruojasi ar tiems, kurie bando sutvirt\u0117ti. Jei rimtai norite pagerinti savo fizin\u0119 form\u0105, perskaitykite \u0161\u012f \u012fra\u0161\u0105 iki pabaigos. \u0160iandien mes ap\u017evelgsime omega-3 naud\u0105 sportuojantiems! Kaip omega-3 \u017euv\u0173 taukai padeda sportuojantiems Tik dabar pradedame suprasti piln\u0105 omega-3 papild\u0173 naud\u0105 sportui…<\/p>\n","protected":false},"author":2,"featured_media":159328,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[3016],"tags":[3046,3049],"coauthors":[],"class_list":["post-234818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuno-rengyba","tag-omega-3","tag-performance"],"taxonomy_info":{"category":[{"value":3016,"label":"K\u016bno rengyba"}],"post_tag":[{"value":3046,"label":"Omega-3"},{"value":3049,"label":"Performance"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/olio-di-pesce-per-allenarsi-i-benefici-dell-omega-3-per-gli-esercizi-03-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3016,"name":"K\u016bno rengyba","slug":"kuno-rengyba","term_group":0,"term_taxonomy_id":3016,"taxonomy":"category","description":"","parent":0,"count":1,"filter":"raw","cat_ID":3016,"category_count":1,"category_description":"","cat_name":"K\u016bno rengyba","category_nicename":"kuno-rengyba","category_parent":0}],"tag_info":[{"term_id":3046,"name":"Omega-3","slug":"omega-3","term_group":0,"term_taxonomy_id":3046,"taxonomy":"post_tag","description":"","parent":0,"count":2,"filter":"raw"},{"term_id":3049,"name":"Performance","slug":"performance","term_group":0,"term_taxonomy_id":3049,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"wpml":{"language":"lt-lt","is_original":true,"original_post_id":234818,"translations":{"lt-lt":{"id":234818,"language":"lt-lt","is_original":true}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts\/234818","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/comments?post=234818"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts\/234818\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/media\/159328"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/media?parent=234818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/categories?post=234818"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/tags?post=234818"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/coauthors?post=234818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}