You train exhaustively, and the exercise routine often leads to intense wear and tear on the body. So all ways to help the body recover are welcome. One that has attracted increasing attention from athletes and researchers is Omega 3.

The substance is a set of fatty acids. They belong to the family of polyunsaturated. This group of nutrients can help individuals who practice physical activity and athletes in maintaining health and optimal athletic performance by a number of factors.


There are several ways to consume the substance, given that they guarantee a clear improvement in your daily life. Omega 3 can be obtained from plant foods and animals.

Through them, you can optimize the consumption of the substance, even with a busy routine and difficulty consuming some specific foods within your diet.

The Omega 3 compound is made up of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is present in plant foods (flaxseed, borage, walnuts and canola).

EPA and DHA, in turn, can be found in foods of animal origin, such as tuna, anchovies, carp, herring, salmon, sardines, mackerel, Atlantic cod, and Pacific cod.


Products that offer Omega 3 are usually produced by absorbing the nutrients in these foods. This is the case of fish oil, for example, which brings a good concentration.

Anyone who trains intensely experiences the well-known DOMS (delayed onset muscle soreness) after exercise. The great advantage brought by the substance for bodybuilders is precisely the fight against the intense wear and tear caused by the series practised.

There are some mechanisms present in the fatty acids of the product that improve sports performance. Omega 3 fights tissue inflammation caused by muscle exercise — improving recovery and leaving the athlete to train again in a shorter period.

It is precisely because of this support to muscle tissues that Omega 3 supplementation can reduce muscle pain.


By not bringing any conflict with the diet, Omega 3 can be consumed in any meal throughout the day. Experts have not identified any particularities in the attempt to potentiate its effects.

In any case, the best way to guarantee its effectiveness is to consume it every day in adequate doses regularly and always ensure a disciplined intake — remember that the effects of Omega 3 are triggered through daily consumption.

Including the product at lunch, dinner or any other meal is recommended, and the choice is up to each person. Most conveniently - there are no previously established rules in this regard.

The indication of daily consumption varies according to the target audience and each health agency. For example, the Ministry of Health of Brazil indicates that between 1000 and 3000 mg of Omega 3 should be consumed daily.

In some cases — in individuals looking for specific adaptation reactions — consumption should be 4 hours apart or 4 hours after exercise. Always follow professional guidelines and the advised amount based on your exams.

If you prefer, you can also ask questions with our online nutritionist: it is very practical and takes just a few minutes.


The weight loss obtained by the intake of Omega 3 is indirect, and it guarantees better training conditions; therefore, the person will be able to train longer and more intensely.

The result is a workout that demands more energy in its execution and causes more significant caloric expenditure. This is reflected in the mobilization and reduction of body fats. In addition, Omega 3 is composed of nutrients that ensure the health and efficiency of cellular mitochondria - the place inside cells where fatty acids are taken and converted into energy.

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