Athletes

Nutrition and performance

    Athletes2018-10-29T14:16:38+00:00

    Project Description

    It is no longer a secret: sports performance is influenced by the balance of nutrient intakes. Endurance, jogging, running, marathon, biking, football, fitness, tennis, require a lot of metabolic effort from our muscle cells, and our diet allows them to have the necessary structural and functional elements.

    Good fats for muscle performance

    Fats, for example, are all too often accused of gaining weight and promoting cardiovascular disease. They frighten athletes who seek to maintain their weight form. However, a good lipid balance, providing balanced and sufficient amounts of each fatty acids family (saturated, monounsaturated and polyunsaturated) guarantees a good fluidity of the cell membranes, without increasing the health risks.

    These are often poly-unsaturated lipids especially omega-3 which are deficient in our current diet. As a results, sports yields are improved by a good balance in omega-3. These fatty acids help preserve blood fluidity and oxygenation of the muscles. They promote an improvement in maximum physical performance.

    Omega 3 and muscle power

    Omega-3 fatty acids are essential for neuro-muscular function: the muscle’s ability to generate strength, and also reduce fatigue and muscle damage after exertion.

    Nutrition rich in omega-3 is particularly suitable for all sports of endurance, high altitude mountain sports and sports disciplines of medium altitude, but it is useful for any athlete, professional or amateur.

    Omega-3 sources for the athlete

    Omega-3 are not readily available in sufficient quantities in our diet, especially those of animal origin (EPA and DHA). Every athlete must therefore think of consuming food that is rich in omega-3, on a daily basis. In order to arrive at a sensible result, he has needs greater than the recommended recommendations.

    The advantage of consuming omega-3 in eggs is that they are in the form of phospholipids, more easily absorbed by the digestive system than triglycerides from fish or dietary supplements.

    Protective antioxidants

    Omega-3 are very sensitive to oxidative stress. It is therefore very important to protect them by anti-oxidants, present in multiple foods. For this reason, the Columbus egg and pork both contain 10 times more vitamin E and selenium than their conterparts. These two antioxidants thus make it possible to protect omega-3 during cooking. A study has shown that whatever the way Columbus eggs or pork are cooked, omega-3 are preserved in quantity and quality once the product is cooked.

    What about the proteins?

    In addition to the many benefits brought by omega-3, Columbus eggs and pork are ideal sources of protein for athletes. Indeed, the muscular development requires the addition of numerous amino acids in large quantities. For humans, the egg constitutes the reference protein source (high digestibility of its proteins, ideal balance in amino acids). The proteins contained in cooked egg white are therefore an excellent source for muscle health.

    The advantage of consuming omega-3 in eggs and fish rather than dietary supplement is that they are so high-protein proteins, supporting muscle mass.

    The Columbus tip

    HOW TO OBTAIN THE DAILY QUANTITY OF OMEGA-3 DAILY ADAPTED TO SPORTS?

    • 2 egg yolks Columbus (equivalent to 8 omega-3 eggs, or 30 standard or organic eggs)
    • Three tablespoons of rapeseed oil and nuts
    • 150 g of fatty fish 3 times a week (mackerel, anchovy, sardines,quality salmon, herring)

    More information – Bibliographical references.

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    Logan, Samantha L., and Lawrence L. Spriet. “Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females.” Ed. Daisuke Nishi. PLOS ONE 10.12 (2015): e0144828. Crossref. Web.

    Alexander Leaf D, C Ranan Rauch. Hypothesis: Omega-3 fatty acids and blood rheology: Implications for human aerobic performance. Ann Sports Med, 4(1): 32-36, 1988.

    Edward R, M-D Eichner. Coagulability and Rheology: Hematologic benefits from exercise, fish, and, aspirin. Implications for athletes and nonathletes. Phys Sports Med, 14(10): 102-110, 1986.

    Guezennec C-Y, C Léger, P Satabin. Lipid metabolism and performance. Muscle fatigue: Biochimical and physiological aspect. Ed Masson, 165-172, 1991.

    Gleeson, Michael, Graeme I. Lancaster, and Nicolette C. Bishop. “Nutritional Strategies to Minimise Exercise-Induced Immunosuppression in Athletes.” Canadian journal of applied physiology 26.S1 (2001): S23–S35.

    Lewis, Evan et al. “21 Days of Mammalian Omega-3 Fatty Acid Supplementation Improves Aspects of Neuromuscular Function and Performance in Male Athletes Compared to Olive Oil Placebo.” Journal of the International Society of Sports Nutrition 12.1 (2015): 28.

    Mickleborough, Timothy D. “Omega-3 Polyunsaturated Fatty Acids in Physical Performance Optimization.” International journal of sport nutrition and exercise metabolism 23.1 (2013): 83–96.