{"id":237590,"date":"2021-08-09T09:00:00","date_gmt":"2021-08-09T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/ulei-de-peste-pentru-antrenament\/"},"modified":"2021-08-09T09:00:00","modified_gmt":"2021-08-09T08:00:00","slug":"ulei-de-peste-pentru-antrenament","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/ulei-de-peste-pentru-antrenament\/","title":{"rendered":"Uleiul de Pe\u0219te pentru Antrenamente: Beneficiile Omega-3 pentru Exerci\u021bii"},"content":{"rendered":"\n

Cu to\u021bii \u0219tim c\u0103 omega-3 este foarte bun\u0103 pentru s\u0103n\u0103tatea noastr\u0103, dar, de asemenea este de un mare ajutor pentru cei care se antreneaz\u0103 sau pentru cei care \u00ee\u0219i doresc s\u0103-\u0219i intre \u00een form\u0103 \u0219i s\u0103 fii mai puternici. Dac\u0103 chiar considera\u021bi s\u0103 v\u0103 intra\u021bi \u00een form\u0103, citi\u021bi acest articol p\u00e2n\u0103 la cap\u0103t. Pentru c\u0103 ast\u0103zi, vom cerceta despre beneficiile omega-3 din uleiul de pe\u0219te pentru antrenament!<\/p>\n\n\n\n

CUPRINS<\/p>\n\n\n\n

Cum ajut\u0103 Omega-3 din uleiul de pe\u0219te cu exerci\u021biile<\/strong><\/h3>\n\n\n\n

Acum \u00eencepem s\u0103 \u00een\u021belegem complet c\u00e2t de benefice sunt suplimentele de Omega-3 pentru performan\u021ba sportiv\u0103 \u0219i recuperare. S\u0103 \u00eencepem cu primul beneficiu al uleiului de pe\u0219te pentru antrenamente\u2026<\/p>\n\n\n\n

Beneficiul #1: Omega-3 din uleiul de pe\u0219te poate reduce nivelurile de cortizol din timpul antrenamentului<\/strong><\/h4>\n\n\n\n

Exerci\u021biile pot fi minunate \u0219i v\u0103 pot face s\u0103 v\u0103 sim\u021bi\u021bi grozav, dar este un dezavantaj care v\u0103 poate l\u0103sa epuiza\u021bi \u00een loc de energiza\u021bi: efectele cortizonului. Produs \u00een glanda renal\u0103, cortizonul este hormonul de stres eliberat drept r\u0103spuns nivelului sc\u0103zut de zah\u0103r din s\u00e2nge \u0219i al stresului fizic \u0219i mintal.<\/p>\n\n\n\n

Un antrenament intens sau stresul \u00eempingerii corpului la efort atunci c\u00e2nd nu este obi\u0219nuit, poate declan\u0219a eliberarea de cortizol. \u00cen timp ce cortizonul este bun pentru c\u0103 ne ajut\u0103 s\u0103 gestion\u0103m stresul \u0219i regleaz\u0103 inflama\u021bia, poate fi d\u0103un\u0103tor corpului c\u00e2nd este eliberat prea des. Contracareaz\u0103 beneficiile antrenamentului, prin \u00eencetinirea cre\u0219terii mu\u0219chilor \u0219i conduc la gr\u0103sime pe burt\u0103 \u0219i e poate l\u0103sa sim\u021bindu-ne obosi\u021bi \u0219i bizar.<\/p>\n\n\n\n

Suplimentarea cu omega-3 din ulei de pe\u0219te a demonstrat s\u0103 reduc\u0103 nivelurile de cortizon dup\u0103 antrenament. Dup\u0103 \u0219ase s\u0103pt\u0103m\u00e2ni de suplimente de omega-3<\/a>, participan\u021bii unui studiu de grup a sc\u0103zut nivelurile de cortizon. A fost observat c\u0103 reduce cantitatea de gr\u0103sime din corp \u00een timp ce nivelurile de mu\u0219chi au crescut (1<\/a>).<\/p>\n\n\n\n

\u00centr-un studiu din 2011, s-a observat c\u0103 omega-3 stimuleaz\u0103 sinteza proteinei mu\u0219chilor. Aceasta contribuie la abilitatea omega-3 de cre\u0219tere a mu\u0219chilor. C\u00e2nd v\u0103 antrena\u021bi sau ridica\u021bi greut\u0103\u021bi, de fapt, d\u0103una\u021bi mu\u0219chii cre\u00e2nd mici rupturi \u00een fibrele musculare. \u00cen timpul perioadei de odihn\u0103 dup\u0103 un exerci\u021biu mu\u0219chii cresc mai mari \u0219i mai puternici prin procesul de vindecare. Prin stimularea sintezei proteinei mu\u0219chilor, omega-3 ofer\u0103 o sporire a vindec\u0103rii \u0219i a cre\u0219terii mu\u0219chilor \u00een acea perioad\u0103 (2<\/a>).<\/p>\n\n\n\n

\"uleiul<\/figure>\n\n\n\n

Beneficiul #2: Omega-3 ajut\u0103 cu DMDI post-antrenament<\/strong><\/h4>\n\n\n\n

Nu numai c\u0103 omega-3 din uleiul de pe\u0219te spore\u0219te beneficiile unui antrenament, dar ajut\u0103 \u0219i la gestionarea situa\u021biei nepl\u0103cute de inflamare \u0219i mu\u0219chi \u00eent\u0103ri\u021bi. Durerea muscular\u0103 cu debut \u00eent\u00e2rziat, sau DMDI, este comun\u0103 dup\u0103 antrenament \u00een cei care abia \u00eencep s\u0103 intre \u00eentr-o rutin\u0103 de antrenament, cei care fac antrenament de for\u021b\u0103 sau oricine s-a \u00eempins foarte tare.<\/p>\n\n\n\n

Durere \u0219i reducerea razei de mi\u0219care este cauzat\u0103 de inflamarea care apare atunci c\u00e2nd mu\u0219chii sunt d\u0103una\u021bi. Fiind un antiinflamator, omega-3 poate sc\u0103dea severitatea inflama\u021biei \u0219i reduce durerea. Totodat\u0103, prin cre\u0219terea fluxului de s\u00e2nge c\u0103tre mu\u0219chii d\u0103una\u021bi, ajut\u0103 la gr\u0103birea procesului de recuperare care v\u0103 permite s\u0103 v\u0103 reveni\u021bi mai repede.<\/p>\n\n\n\n

Aceste beneficii ale uleiului de pe\u0219te pentru antrenament au fost afi\u0219ate \u00eentr-un studiu din 2009 care se concentreaz\u0103 pe efectele omega-3 pentru contracararea DMDI. \u00cen compara\u021bie cu grupul de studiu c\u0103ruia nu i s-a dat omega-3 , grupul care a primit suplimentarea cu omega-3 a redus durerea \u021bi a sporit raza de mi\u0219care de la 24 la 48 ore dup\u0103 antrenament c\u00e2nd simptomele de DMDI erau cel mai puternic sim\u021bite (3<\/a>). \u00centr-un al doilea studiu a fost observat\u0103 \u0219i reducerea inflama\u021biei \u0219i a durerii unde participan\u021bilor li s-au dat 3000mg de omega-3 zilnic (4<\/a>).<\/p>\n\n\n\n

Beneficii #3: Suplimentarea cu Omega-3 spore\u0219te masa muscular\u0103 \u0219i puterea<\/strong><\/h4>\n\n\n\n

Mai multe studii au demonstrat cre\u0219terea proteinei musculare dup\u0103 suplimentarea cu omega-3 din ulei de pe\u0219te, mai \u00eent\u00e2i \u00een animale (5<\/a>–7<\/a>) \u0219i dup\u0103 \u00een oameni (8<\/a>–13<\/a>). Se pare c\u0103 aceast\u0103 cre\u0219tere omega-3 a mu\u0219chilor se \u00eent\u00e2mpl\u0103 din 2 motive.<\/p>\n\n\n\n

Primul este c\u0103 acizii gra\u0219i omega-3<\/a> <\/strong>\u0219i mai specific EPA \u0219i DHA, stimuleaz\u0103 un r\u0103spuns anabolic. Al doilea este c\u0103 acizii gra\u0219i omega-3 sunt incorpora\u021bi \u00een membranele celulare din corp, fluiditatea mai mare \u0219i sensibilitatea la insulin\u0103 pe care o creeaz\u0103, permit mai multor nutrien\u021bi anabolici \u0219i aminoacizi s\u0103 intre \u00een celulele mu\u0219chilor din circula\u021bie, ceea ce conduce \u00een mod natural la o cre\u0219tere mai mare.<\/p>\n\n\n\n

Cre\u0219terea mu\u0219chilor omega-3 sau a efectelor anabolice vin din abilitatea de a trece la semnalarea mTOR din drum (10<\/a>–14<\/a>). mTOR este eficient \u00een sistemul de sim\u021bire al proteinelor corpului. Controleaz\u0103 cre\u0219terea celulelor, metabolismul, sinteza proteinelor \u0219i transcrip\u021bia ADN-ului pe baza mediului pe care \u00eel simte \u00een corp.<\/p>\n\n\n\n

Asta \u00eenseamn\u0103 c\u0103 mTOR poate fi pornit sau oprit \u00een func\u021bie de diferi\u021bii factori fiziologici, precum disponibilitate nutrien\u021bilor, biochimia corpului, stresul, precum \u0219i hormonii, energia celular\u0103 \u0219i nivelurile de oxigen. Din aceast\u0103 cauz\u0103, mTOR se comport\u0103 ca un maestru care schimb\u0103 cre\u0219terea scheletic\u0103 a mu\u0219chilor (15<\/a>–16)<\/a>. A\u0219adar, dac\u0103 putem porni mTOR, putem cre\u0219te mai mul\u021bi mu\u0219chi \u0219i putem dezvolta mai mult\u0103 putere (17<\/a>–19<\/a>).<\/p>\n\n\n\n

\"uleiul<\/figure>\n\n\n\n

Beneficiul #4: Omega-3 previne cedarea mu\u0219chilor<\/strong><\/h4>\n\n\n\n

Mu\u0219chii sunt \u00eentr-un stadiu constant de schimbare \u0219i fiind rup\u021bi constant, repara\u021bi \u0219i noi celule musculare sunt sintetizate. Acest proces de \u201aanabolism\u2019 \u0219i \u201acatabolism\u2019 sunt \u00een general echilibrate. Totu\u0219i, c\u00e2nd ne concentr\u0103m pe construc\u021bia for\u021bei, \u0219i cre\u0219terea asimil\u0103rii de proteine, \u00eencerc\u0103m s\u0103 cre\u0103m un echilibru pozitiv net al sintezei unde sunt f\u0103cute mai multe proteine dec\u00e2t sunt descompuse. Desigur, \u00een timpul unor r\u0103ni, boli \u0219i perioade \u00eendelungate de inactivitate, catabolismul este mai mare dec\u00e2t anabolismul \u0219i putem pierde mas\u0103 muscular\u0103.<\/p>\n\n\n\n

Sistemul pentru catabolism, sau descompunerea proteinelor este guvernat de sistemul ubiquitin proteasome<\/em>. Acest sistem caut\u0103 s\u0103 dezintegreze proteine defectuoase sau d\u0103unate, alte proteine care nu sunt necesare sau un surplus fa\u021b\u0103 de cerin\u021be. Men\u021bine homeostatiza prin asigurare c\u0103 avem nivelurile potrivite de proteine, \u00een cantit\u0103\u021bi potrivite \u0219i \u00een momentul potrivit.<\/p>\n\n\n\n

C\u00e2nd lua\u021bi o pauz\u0103 de la antrenament, sau \u00een general deveni\u021bi mai inactivi, nevoia pentru mas\u0103 muscular\u0103 scade, iar drumul ubiquitin proteasome <\/em>este \u201apornit\u2019 \u0219i tindem s\u0103 pierdem mas\u0103 muscular\u0103. De asemenea, sistemul poate \u00eencepe s\u0103 nu func\u021bioneze potrivit \u0219i devine mai activ din cauza v\u00e2rstei, bolilor infec\u021bioase, cancerurilor, precum \u0219i a condi\u021biilor inflamatorii \u0219i degenerative ca Alzheimer, artrit\u0103, diabet \u0219i alte condi\u021bii.<\/p>\n\n\n\n

Totu\u0219i, suplimentarea cu omega-3, \u0219i specific acizii gra\u0219i omega-3 EPA a demonstrat s\u0103 porneasc\u0103 \u0219i s\u0103 opreasc\u0103 reglarea drumului ubiquitin proteasome<\/a><\/em>, a\u0219a c\u0103 sunt mai pu\u021bini mu\u0219chi risipi\u021bi (20<\/a> \u2013 23<\/a>).<\/p>\n\n\n\n

O alt\u0103 cale prin care omega-3 ar putea avea efecte anti-catabolice este prin efectele asupra hormonilor de stres. Hormonii de stres ridica\u021bi precum cortizonul, adrenalina \u0219i \u00a0noadrenalina pot cauza dezintegrarea mu\u0219chilor (24<\/a>) \u0219i suplimentarea cu Omega-3 a demonstrat c\u0103 reduce cortizonul, catecolamina \u0219i activarea renal\u0103 (8<\/a>,24<\/a>).<\/p>\n\n\n\n

Beneficiul #5: Poate ajuta cu cre\u0219terea toleran\u021bei la antrenament prin \u00eembun\u0103t\u0103\u021birea fluxului de s\u00e2nge<\/strong><\/h4>\n\n\n\n

Men\u021binerea energiei \u0219i evitarea oboselii \u00een timpul antrenamentului este \u00een sine o provocare pentru toat\u0103 lumea \u2013 de la cei care abia \u00eencep un regim de exerci\u021bii la atle\u021bii olimpici. Oboseala ne atinge pe to\u021bi p\u00e2n\u0103 la urm\u0103, totu\u0219i, omega-3 ajut\u0103 \u00een aceast\u0103 zon\u0103 prin cre\u0219terea fluxului de s\u00e2nge \u0219i de oxigen c\u0103tre mu\u0219chii care lucreaz\u0103.<\/p>\n\n\n\n

Unul dintre motivele principale ale oboselii este capacitatea organismului de a duce s\u00e2ngele la mu\u0219chi \u0219i apoi \u00eenapoi la inim\u0103. A\u0219adar, dac\u0103 putem cre\u0219te fluxul de oxigen \u0219i de s\u00e2nge c\u00e2tre mu\u0219chi \u00een timpul exerci\u021biilor fizice, putem cre\u0219te performan\u021ba.<\/p>\n\n\n\n

Exist\u0103 diferite moduri \u00een care omega-3 stimuleaz\u0103 performan\u021ba.<\/p>\n\n\n\n

*\u00cembun\u0103t\u0103\u021be\u0219te fluxul de s\u00e2nge permi\u021b\u00e2nd arterelor s\u0103 se l\u0103rgeasc\u0103<\/strong><\/h5>\n\n\n\n
\"omega-3<\/figure><\/div>\n\n\n\n

Odat\u0103 ajuns \u00een membranele celulare, primul mod \u00een care omega-3 stimuleaz\u0103 performan\u021ba este \u00eembun\u0103t\u0103\u021birea fluxului sanguin prin ac\u021biunea sa asupra pere\u021bilor arterelor. Un studiu din 2007 a constat c\u0103 omega-3 poate determina endoteliul arterelor s\u0103 se vasodilateze (s\u0103 se l\u0103rgeasc\u0103).<\/p>\n\n\n\n

Endoteliul este un strat simplu de celule care c\u0103ptu\u0219e\u0219te \u00eentregul perete interior al vaselor de s\u00e2nge. Este un organ foarte activ, care se ajusteaz\u0103 \u00een mod constant pentru a men\u021bine homeostazia, iar stresul \u00eel va determina adesea s\u0103 se str\u00e2ng\u0103. Cu toate acestea, studiul a ar\u0103tat c\u0103 omega-3 a determinat endoteliul arterial s\u0103 se vasodilateze, ceea ce a dus la cre\u0219terea fluxului sangvin (25<\/a>).<\/p>\n\n\n\n

*Omega-3 este un antiinflamator puternic<\/strong><\/h5>\n\n\n\n

Al doilea mod \u00een care omega-3 \u00eembun\u0103t\u0103\u021be\u0219te fluxul sanguin este prin propriet\u0103\u021bile sale antiinflamatorii. At\u00e2t omega-3, c\u00e2t \u0219i omega-6 produc hormoni numi\u021bi eicosanoizi, care pot avea propriet\u0103\u021bi inflamatorii \u0219i antiinflamatorii. Totu\u0219i, atunci c\u00e2nd echilibrul dintre omega-6 \u0219i omega-3<\/a> <\/strong>se schimb\u0103 \u00een prea mult omega-6, a\u0219a cum se \u00eent\u00e2mpl\u0103 foarte des\u00a0 \u00een cazul dietelor actuale ale majorit\u0103\u021bii oamenilor, se produc prea mul\u021bi eicosanoizi inflamatori. Acest lucru se datoreaz\u0103 faptului c\u0103 at\u00e2t omega-6 c\u00e2t \u0219i omega-3 concureaz\u0103 pentru utilizarea aceleia\u0219i enzime delata-6 desaturase.<\/p>\n\n\n\n

Hormonii inflamatori produ\u0219i de excesul de omega-3, tromboxanul (A2), \u0219i prostaglandina (E2), provoac\u0103 vasoconstruc\u021bie \u00een artere. Totodat\u0103, omega-3 interac\u021bioneaz\u0103 cu enzima ciclooxigenaz\u0103 care produce tromboxan (A2) \u0219i prostaglandin\u0103 (E2) din excesul de omega-6 pentru a reduce aceste niveluri hormonale. Aceasta, la r\u00e2ndul s\u0103u, reduce agregarea plachetar\u0103 (aderen\u021ba celulelor sanguine), vasodilateaz\u0103 vasele de s\u00e2nge \u0219i \u00eembun\u0103t\u0103\u021be\u0219te circula\u021bia (26<\/a>–28<\/a>).<\/p>\n\n\n\n

*Promoveaz\u0103 deformabilitatea celulelor ro\u0219ii din s\u00e2nge<\/strong><\/h5>\n\n\n\n

\u00cen al treilea r\u00e2nd, un alt factor cheie care limiteaz\u0103 fluxul de s\u00e2nge \u0219i de oxigen c\u0103tre mu\u0219chi este atunci c\u00e2nd eritrocitele care sunt principalul tip de globule ro\u0219ii (RBC) din organism, devin mai rigide \u00een timpul exerci\u021biilor (29<\/a>), ceea ce reduce circula\u021bia oxigenului (30<\/a>). Eritrocitele sunt celule bogate \u00een hemoglobin\u0103, o molecul\u0103 care con\u021bine fier, care leag\u0103 oxigenul \u0219i este responsabil\u0103 de culoarea ro\u0219ie a s\u00e2ngelui.<\/p>\n\n\n\n

Motivul pentru care acest lucru reprezint\u0103 o problem\u0103 este c\u0103 eritrocitele trebuie s\u0103 treac\u0103 din artere \u00een re\u021beaua capilar\u0103. Acest lucru le ajut\u0103 s\u0103 livreze oxigen \u0219i s\u0103 elimine dioxidul de carbon rezidual din \u021besuturile corpului, cum ar fi mu\u0219chii care fac exerci\u021bii fizice. Capilarele sunt cele mai mici vase de s\u00e2nge ale organismului \u0219i formeaz\u0103 o microcircula\u021bie care prime\u0219te s\u00e2ngele din artere \u0219i apoi trece \u00een vene pentru a fi recirculat c\u0103tre inim\u0103.<\/p>\n\n\n\n

Cu toate acestea, problema eritrocitele unt prea mari pentru a \u00eenc\u0103pea \u00een forma normal\u0103. Capilarele trebuie s\u0103 fie extrem de \u00eenguste \u0219i s\u0103 men\u021bin\u0103 o presiune osmotic\u0103 ridicat\u0103 pentru a asigura o difuzie \u0219i un schimb eficient \u00eentre s\u00e2ngele care intr\u0103 \u00een ele \u0219i \u021besuturile din jur.<\/p>\n\n\n\n

Din acest motiv, membrana celular\u0103 a eritrocitelor care are o structur\u0103 special\u0103 compus\u0103 din proteine \u0219i lipide, trebuie s\u0103 r\u0103m\u00e2n\u0103 flexibil\u0103. Aceast\u0103 flexibilitate permite celulei s\u0103 se \u201adeformeze\u2019 pentru a se potrivi prin capilare. Cu alte cuvinte, flexibilitatea membranei eritrocitelor permite celulei s\u0103 se strecoare printr-un capilar mai \u00eengust. O diafragm\u0103 a unui eritrocit care face acest lucru este ilustrat\u0103 mai jos.<\/p>\n\n\n\n

\"uleiul
Din Hosseini SM, Feng JJ.\u00a0Un model bazat pe particulele pentru transportul eritrocitelor \u00een capilare, 2009 (31).<\/figcaption><\/figure>\n\n\n\n

Aceast\u0103 deformabilitate a globulelor ro\u0219ii este absolut vital\u0103 pentru func\u021bionarea fiziologic\u0103 s\u0103n\u0103toas\u0103. Lipsa deformabilit\u0103\u021bii eritrocitelor este asociat\u0103 cu o gam\u0103 larg\u0103 de probleme de s\u0103n\u0103tate, cum ar fi anemia secer\u0103, precum \u0219i cu o cre\u0219tere a v\u00e2scozit\u0103\u021bii s\u00e2ngelui \u0219i a rezisten\u021bei vasculare.<\/p>\n\n\n\n

Exist\u0103 o serie de studii care au ar\u0103tat c\u0103 suplimentarea cu omega-3 \u00eembun\u0103t\u0103\u021be\u0219te deformabilitatea RBC-urilor (32<\/a>, 33<\/a>). Iar rigidizarea eritrocitelor \u00een timpul exerci\u021biilor fizice a fost atribuit\u0103 produc\u021biei suplimentare de radicali liberi \u00een timpul exerci\u021biilor fizice, care deterioreaz\u0103 membranele lipidice ale globulelor ro\u0219ii (34<\/a>). Prin urmare, oxidarea redus\u0103 a lipidelor \u0219i aportul sporit de oxigen \u0219i nutrien\u021bi c\u0103tre mu\u0219chi prin \u00eembun\u0103t\u0103\u021birea deformabilit\u0103\u021bii eritrocitelor cu ajutorului uleiului de pe\u0219te omega-3 pot \u00eembun\u0103t\u0103\u021bi antrenamentul \u0219i performan\u021ba sportiv\u0103.<\/p>\n\n\n\n

Omega-3 pentru sportivi – ce spun studiile?<\/h3>\n\n\n\n

Un studiu realizat la Universitatea din Toronto \u0219i publicat \u00een Jurnalul Societ\u0103\u021bii Interna\u021bionale de Nutri\u021bie Sportiv\u0103 a constatat c\u0103 la sportivii foarte preg\u0103ti\u021bi suplimentarea cu acizi gra\u0219i omega-3 poate cre\u0219te performan\u021ba atletic\u0103 (35<\/a>).<\/p>\n\n\n\n

Acest studiu este primul care m\u0103soar\u0103 \u00een mod direct efectul uleiului de pe\u0219te omega-3 asupra antrenamentului, performan\u021bei atletice \u0219i func\u021biei neuromusculare. Autorii au studiat 31 de b\u0103rba\u021bi care participau la sporturile olimpice de var\u0103 de cel pu\u021bin 2 ani \u0219i de mai mult de 12 ore pe s\u0103pt\u0103m\u00e2n\u0103. Sporturile au necesitat o rezisten\u021b\u0103 \u0219i rezisten\u021b\u0103 bun\u0103 (de exemplu, canotaj, naviga\u021bie, triatlon, alergare).<\/p>\n\n\n\n

Niciunul dintre sportivii din studiu nu a luat omega-3 sau a consumat peste 3 por\u021bii de pe\u0219te gras pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i fiecare a primit 1,1 grame de supliment de omega-3 timp de 21 de zile. Rezultatele au ar\u0103tat \u00eembun\u0103t\u0103\u021biri semnificative \u00een activarea neuromuscular\u0103 \u0219i capacitatea anaerob\u0103 pentru sportivii suplimenta\u021bi cu omega-3.<\/p>\n\n\n\n

Cu toate acestea, cu acest test, autorii nu au g\u0103sit nicio diferen\u021b\u0103 semnificativ\u0103 \u00eentre grupul suplimentat cu omega-3 \u0219i control. \u00cen ciuda acestui fapt, autorii au remarcat \u00een discu\u021bia lor de la sf\u00e2r\u0219itul studiului c\u0103 cercet\u0103rile anterioare au ar\u0103tat o cre\u0219tere semnificativ\u0103 a MVC cu supliment de omega-3 (MVC reprezint\u0103 contrac\u021bia isometric\u0103 voluntar\u0103 maxim\u0103, o metod\u0103 standardizat\u0103 pentru m\u0103surarea for\u021bei musculare). Diferen\u021ba este c\u0103 cel\u0103lalt studiu de cercetare a avut subiec\u021bi care au luat omega-3 timp de 90 de zile la 2 grame pe zi (36<\/a>).<\/p>\n\n\n\n

Au continuat s\u0103 sugereze c\u0103 cele 21 de zile de omega-3 utilizate \u00een acest studiu nu au fost probabil suficient de lungi pentru a vedea o cre\u0219tere a for\u021bei maxime a fiec\u0103rui atlet. Alte cercet\u0103ri au descoperit, de asemenea, c\u0103 poate dura p\u00e2n\u0103 la 10-12 s\u0103pt\u0103m\u00e2ni de suplimentare cu omega-3 pentru ca DHA s\u0103 se integreze pe deplin \u00een membranele celulare interne (37<\/a>).<\/p>\n\n\n\n


C\u00e2t de mult ulei de pe\u0219te trebuie luat pentru a lucra?<\/h3>\n\n\n\n

Pentru a ob\u021bine principalele beneficii din suplimentarea cu omega-3 \u0219i deformabilitatea crescut\u0103 a globulelor ro\u0219ii, v\u0103 recomand\u0103m s\u0103 completa\u021bi cel pu\u021bin 6 s\u0103pt\u0103m\u00e2ni \u0219i, \u00een mod ideal, mai mult. Acest lucru permite omega-3 s\u0103 fie \u00eencorporat \u00een membranele celulelor sanguine. Acest lucru se datoreaz\u0103 faptului c\u0103 un alt studiu nu a constatat nicio \u00eembun\u0103t\u0103\u021bire a deformabilit\u0103\u021bii RBC dup\u0103 suplimentarea cu ulei de pe\u0219te timp de doar 3 s\u0103pt\u0103m\u00e2ni (18<\/a>).<\/p>\n\n\n\n

Pe baza acestor constat\u0103ri, v\u0103 suger\u0103m cu t\u0103rie s\u0103 completa\u021bi cu omega-3 timp de cel pu\u021bin 10 s\u0103pt\u0103m\u00e2ni<\/strong> pentru a ob\u021bine \u00eembun\u0103t\u0103\u021biri complete ale performan\u021bei, \u00een mod ideal cu o doz\u0103 de 2 grame EPA \/ DHA sau mai mult pe zi<\/strong>.<\/p>\n\n\n\n

C\u00e2nd vine vorba de a lua ulei de pe\u0219te omega-3 pentru a lucra, exist\u0103 o mul\u021bime de beneficii documentate. Previne cortizolul s\u0103 \u00eempiedice cre\u0219terea muscular\u0103 \u0219i s\u0103 produc\u0103 gr\u0103sime, v\u0103 ajut\u0103 s\u0103 v\u0103 men\u021bine\u021bi energizat, sus\u021bine cre\u0219terea muscular\u0103 \u0219i reduce durerea. Omega-3 este la fel de util pentru exerci\u021bii fizice ca orice ma\u0219in\u0103 sau set de greut\u0103\u021bi \u0219i v\u0103 poate ajuta s\u0103 men\u021bine\u021bi o rutin\u0103 de exerci\u021bii s\u0103n\u0103toase.<\/p>\n\n\n\n\n

\n\n
\n\n
\u201cReferin\u021be\u201d<\/summary>\n\n

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[37] Stasi DD, Bernasconi R, Marchioli R, et al. 2004. Early modifications of fatty acid composition in plasma phospholipids, platelets and mononucleates of healthy volunteers after low doses of n3 polyunsaturated fatty acids. Eur J Clin Pharmacol 60: 183\u2013190.<\/p>\n\n\n\n<\/details>\n\n<\/div>\n \n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

Cu to\u021bii \u0219tim c\u0103 omega-3 este foarte bun\u0103 pentru s\u0103n\u0103tatea noastr\u0103, dar, de asemenea este de un mare ajutor pentru cei care se antreneaz\u0103 sau pentru cei care \u00ee\u0219i doresc s\u0103-\u0219i intre \u00een form\u0103 \u0219i s\u0103 fii mai puternici. Dac\u0103 chiar considera\u021bi s\u0103 v\u0103 intra\u021bi \u00een form\u0103, citi\u021bi acest articol p\u00e2n\u0103 la cap\u0103t. Pentru c\u0103…<\/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":[3068],"tags":[],"coauthors":[],"class_list":["post-237590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ro-ro"],"taxonomy_info":{"category":[{"value":3068,"label":"Uncategorized @ro-ro"}]},"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\/ro-ro\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3068,"name":"Uncategorized @ro-ro","slug":"uncategorized-ro-ro","term_group":0,"term_taxonomy_id":3068,"taxonomy":"category","description":"","parent":0,"count":65,"filter":"raw","cat_ID":3068,"category_count":65,"category_description":"","cat_name":"Uncategorized @ro-ro","category_nicename":"uncategorized-ro-ro","category_parent":0}],"tag_info":false,"wpml":{"language":"ro-ro","is_original":false,"original_post_id":129865,"translations":{"bg-bg":{"id":225762,"language":"bg-bg","is_original":false},"cs-cz":{"id":220167,"language":"cs-cz","is_original":false},"de-at":{"id":169832,"language":"de-at","is_original":false},"de-de":{"id":74595,"language":"de-de","is_original":false},"el-cy":{"id":229289,"language":"el-cy","is_original":false},"el-gr":{"id":228423,"language":"el-gr","is_original":false},"en-gb":{"id":129865,"language":"en-gb","is_original":true},"en-ie":{"id":164648,"language":"en-ie","is_original":false},"en-mt":{"id":165748,"language":"en-mt","is_original":false},"fi-fi":{"id":238657,"language":"fi-fi","is_original":false},"fr-fr":{"id":129385,"language":"fr-fr","is_original":false},"hu-hu":{"id":224908,"language":"hu-hu","is_original":false},"it-it":{"id":74565,"language":"it-it","is_original":false},"lv-lv":{"id":230612,"language":"lv-lv","is_original":false},"nl-be":{"id":217775,"language":"nl-be","is_original":false},"nl-nl":{"id":171610,"language":"nl-nl","is_original":false},"pl-pl":{"id":190092,"language":"pl-pl","is_original":false},"pt-pt":{"id":168764,"language":"pt-pt","is_original":false},"ro-ro":{"id":237590,"language":"ro-ro","is_original":false},"sk-sk":{"id":238823,"language":"sk-sk","is_original":false},"sv-se":{"id":223135,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/comments?post=237590"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237590\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media\/159328"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media?parent=237590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/categories?post=237590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/tags?post=237590"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/coauthors?post=237590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}