Athletes are always looking for ways to improve their performance, whether than be in the gym, on the field, or in their diet. Omega 3 has wide ranging benefits, particularly for athletes, but how much do they need to take to see noticeable results?

 

So, how much Omega 3 should an athlete take? To improve performance, athletes need to take more than the recommended daily intake of Omega 3 (1.1g-1.6g). This could be up to around 3.5g but can be adjusted for varying effects. 

 

Read on to learn more about how much Omega 3 an athlete should consume, as well as how it benefits their performance, and foods rich in Omega 3. 

 

How Much Omega 3 Should an Athlete Take for Sports Performance?

It is recommended that athletes consume a minimum of 1-2g of Omega 3 per day to see noticeable improvement. However, various studies have found that different doses may have different benefits. For example:

 

Dose	Benefit
3.5g over 4 weeks ( in women)	Improved complex reaction time and efficiency. This supports the theory that Omega 3 may be beneficial for athletes to improve perceptual motor activity. Likewise, it may improve decision making,
1.75g of EPA (Eicosapentaenoic acid) and 1.05g DHA (Docosahexaenoic acid) per day for 3 weeks	Rise in acute-phase proteins occurring after exercise. This dosage may also reduce post-exercise immunosuppression.
3g (with a minimum of 2g EPA and 1g DHA)	Improves physical performance and enhances recovery in athletes.

 

Do Athletes Need More Omega 3?

Athletes put their bodies through a lot each and every day, even if they’re serious about rest and recovery. However, essential fatty acids (EFAs) like Omega 3 can help to reduce inflammation and aid in recovery. It may also help to prevent injury. 

 

The average person should consume around 1.1g-1.6g of Omega 3 per day. A number of the studies above recommend that athletes consume more than this to reap the benefits. 

 

Omega 3 and Athletic Performance – How it Works & Benefits

Omega 3 has proven positive health benefits on, among other things, triglycerides, cholesterol values, brain function and the immune system. Other benefits include: 

Strength

Studies show that Omega 3 may boost muscle protein synthesis. This increases muscle mass and strength. Likewise, Omega 3, particularly EPA, improves protein metabolism.

 

Further to this, Omega 3 can contribute to an athlete’s calorie intake. An athlete needs to consume a higher load of calories to replace those that are burned off during training. Omega 3-rich foods or supplements are ideal for this as they are more nutrient-dense than carbohydrates or protein, yet contain a high amount of calories to offset the deficit.

On the other side of this, research also suggests that Omega 3 may prevent the loss of muscle mass. This is particularly beneficial for those that may have suffered an injury or take a short break from training but want to maintain their muscle mass.

Endurance

Some evidence suggests that Omega 3 improves endurance. Omega 3 acts as a vasodilator, increasing oxygen flow during exercise, thus improving endurance. Likewise, other studies suggest that Omega 3 may reduce fatigue.

Recovery

Omega 3 naturally contains anti-inflammatory properties which aid in muscle recovery and help to prevent injury. Consuming a higher amount of Omega 3 (as athletes are recommended to) helps to improve the integrity of cells and cellular function which helps to reduce muscle damage and soreness.

Additionally, Omega 3 is thought to improve sleep – an essential component for performance and recovery. 

Learn more about the benefits of Omega 3 and other fish oils in our recent blog.

 

Omega 3-Rich Foods

If you’re an athlete, you’re likely to be on-board with Omega 3 by now. But, what foods are rich in Omega 3? You probably already know about fish like salmon and sardine, but you can also get Omega 3 on a plant-based diet from nuts, seeds and some oils.

 

• Fish such as anchovies, salmon, sardines, mackerel and herring
• Oysters
• Seeds such as chia seeds, flaxseeds and hemp seeds
• Nuts such as walnuts
• Soybeans
• Vegetables such as Brussels sprouts

 

Can You Supplement Omega 3 for Sports Performance?

Omega 3 can easily be supplemented. Cod Liver Oil is a great place to start and is commonly recommended by Doctors, Nutritionists and other healthcare professionals alike. 

If you want to take things further, Human Performance Hub stocks a range of Omega 3 supplements to help improve your performance. 

At Human Performance Hub, we only sell premium Omega 3 supplements rich in Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) – essential fatty acids. 

EPA is beneficial for supporting a  healthy brain, balanced emotions, skin health, maintaining normal  cholesterol levels and modulating the inflammatory response. Meanwhile, DHA supports proper brain  development and function, visual acuity, maintenance of normal  triglyceride levels and blood pressure, eye development and healthy pregnancies in women.

Additionally, our supplements contain Omega 3 in the triglyceride (TG) – the same way they naturally occur in fish – rather than ethyl ester (EE) form which is typical of mass-produced, mass-marketed Omega 3 supplements. They are less expensive to produce, but also less beneficial than TG Omega 3 and are harder for the body to digest. 

Finally, our Omega 3 supplements include mixed tocopherols, which protect these fragile oils from oxidation and  rancidity. They also ensure purity and to maximise the  removal of metals, pesticides, PCBs, and other contaminants

Omega 3 Ultra Softgel Capsules

Each 2-softgel capsule serving contains 400 mg of DHA and 600 mg EPA. This is an ideal choice for athletes that require a more aggressive application of Omega 3. 

ATP Lab Omega 3 Triglyceride Fish Oil

Contains a high concentration of Omega 3 (2088 mg EPA and 1044 mg DHA) which is particularly beneficial after periods of intense training and to help resolve associated aches and pains. 

Do Omega 3 Supplements Go Off?

Omega 3 supplements can go rancid and oxidise. This means that the fatty acids in Omega 3 react with the oxygen in the atmosphere. This process takes place through the action of Free Radicals which attack the fatty acids and changes them at a structural-molecular level.

When this process takes place, you might notice that your Omega 3 supplements start to have a rancid fish smell. This tends to be more prevalent in liquid supplements. 

Unfortunately, once Omega 3 supplements start to oxidise, research suggests that this oxidation may interfere with their intended benefits (i.e. they will become less useful for athletic performance). 

Final Thoughts

Omega 3 is beneficial for everyone; it is highly recommended that people consume a minimum of 1.1g-1.6g of Omega 3 per day. However, for athletes seeking to improve performance, they need to consume more Omega 3 per day – potentially up to 3.5g per day. 

This is thought to provide benefits such as strength, endurance and recovery, alongside improved reaction times, better decision making, and prevention of loss of muscle mass. 

Take a look at the range of Omega 3 and fish oil supplements at Human Performance Hub today.

Whilst glycine is the simplest amino acid found in our body, it is also one of the most crucial because it synthesises proteins. To put it simply, we are unable to live without it. Although it is found in many of the foods we eat, more often than not, we still do not get as much as we need. In this blog, Human Performance Hub explores whether glycine is good for building muscle and why athletes use glycine as a supplement. 

So, is glycine good for building muscle? Yes. Glycine is fantastic for building muscle because it synthesises proteins and plays a vital role in the creation of creatine and collagen. Both of these lead to an increase in growth hormone release which ultimately builds muscle.  

Keep reading to find out more about how glycine builds muscle and why athletes use glycine to improve physical performance. 

 

Does Glycine Build Muscle? 

Yes. Glycine is a huge contributor to muscle growth because it plays a vital part in the creation of creatine and collagen, both of which provide strength for your muscles. Studies show that a high dose of glycine intake can cause an increase in growth hormone release. This post-workout boost can help stimulate protein synthesis, build muscle and promote faster recovery. 

As a non-essential amino acid produced by the body, glycine synthesises proteins and plays a crucial role in the creation of: 

Creatine 

Glycine is one of three amino acids that your body uses to make a compound called creatine. Creatine provides your muscles with energy to perform quick, short bursts of activity, such as weightlifting and sprinting. On top of this, when creatine is combined with resistance training, studies show that it increases muscle size, strength and power. Bodybuilders use creatine supplementation to gain both muscle strength and mass. 

Collagen 

Collagen is a structural protein containing high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine. As the most abundant protein found in your body, collagen provides strength for your muscles, skin, cartilage, blood, bones and ligaments.

Supplementing with collagen has even been shown to benefit skin health, relieve joint pain and prevent bone loss. As a result, it is crucial that you get enough glycine to support your body’s production of collagen. 

Why Do Athletes Use Glycine? 

Athletes can gain a competitive edge by supplementing with glycine in the following ways: 

Performance 

Glycine has been proven to help with muscle gain. Experiments show that taking a single bolus with a high dose (22.5 grams) of glycine causes a 60% surge in growth hormone release from the pituitary gland in under five minutes. This rapid growth hormone boost post-workout helps build muscle and promote recovery whilst stimulating protein synthesis. Even smaller doses of four, eight and twelve grams will increase serum levels of growth hormones. 

When it comes to anaerobic performance, glycine has not been studied much. However, a supplemental form of glycine known as glycine-propionyl-L-carnitine has been shown to enhance peak power production and reduce lactate build during repeated, high-intensity sprints when taken 90 minutes pre-workout. 

Recovery 

Glycine and green tea have been proven to be effective in recovery after injury. The combination may even get you back on the track or field sooner than you had planned. Interestingly, a study was conducted using mice with achilles tendinitis. The mice who were given a glycine and green tea cocktail had greater tissue recovery, more collagen synthesis and lower inflammation. 

Therefore, it is clear that the combination of these two supplements produce a faster and more salient remodelling process after injury. 

More Benefits Of Glycine

Here is a list of some of the many other benefits of taking glycine supplements:

• Improves sleep
• Boosts metabolism
• Improves heart health
• Brain food
• Lowers inflammation 

To read more about these benefits, take a look at our blog on The Top 7 Benefits Of Glycine Powder. 

How Much Glycine Should I Take To Build Muscle? 

While technically “non-essential,” the amounts of glycine we synthesise, plus dietary glycine, may fall short of the amount we need for optimal metabolic function. For all of the necessary metabolic functions to occur, we need 15 grams of glycine, however we only produce around 2.5 grams per day. This leaves another 12 grams of glycine intake needed to function at our best. Studies indicate that other sources, like dietary glycine do not meet this need. 

This is where our glycine powder at Human Performance Hub comes in. We recommend that you consume 3 grams (approximately 1/2 teaspoon) with water or any other beverage per day or as directed by your health care practitioner. 

 

How Do I Take Glycine? 

Glycine is readily available as a dietary supplement in capsule or powder form. If you do not like taking pills, the powder form dissolves easily in water and has a sweet taste. 

Fun fact – the name glycine is derived from the Greek word for ‘sweet’ (glykys) because of its sweet taste. 

Since glycine is so sweet tasting, it is easy to incorporate into your diet by adding it to:

• Coffee and tea
• Soups 
• Oatmeal
• Protein shakes
• Yogurt 
• Pudding

Is It Safe To Take Glycine?

As with any supplements, glycine is safe to consume in appropriate amounts. Studies have used up to 90 grams of glycine per day over several weeks without serious side effects. For comparison, the standard dose used in studies is about 3-5 grams per day.  

How Much Glycine Should You Take Per Day?

Start with 1 scoop of glycine powder mixed with water and taken after your evening meal. This dosage can then be increased to a maximum of 30g if you do not see any benefit from a single scoop, remember to monitor the effects and response you get from taking the supplement. 

Always talk to a qualified practitioner if you need further specific advice for your health. 

Glycine Powder at Human Performance Hub

Now that you know how glycine builds muscle, take a look at our extensive range of Glycine Powder supplements at Human Performance Hub. 

Whether you’re looking to improve your physical performance by building and strengthening your muscles or you’re simply looking to improve your sleep, we have something for everyone’s needs. 

Take a look at our range online today, or get in touch with us for tailored advice.