Reducing Inflammation in Muscles by Jackie Edwards
Omega 3’s Reduce Inflammation In Boxers
Boxers are known to put extreme pressure on their bodies during training and fights which leaves their bodies in a constant state of tissue restoration. The risk of inflammation is increased as the muscles tear and repair, leaving the body vulnerable to attack. The consumer market is flooded with countless anti-inflammatories, each claiming to be the best. Although there is no doubt that these commercial products do carry some benefits, following a healthy diet packed with natural anti-inflammatories can benefit a boxer even better.
One such natural anti-inflammatory and arguably the most potent of them all is the humble omega 3 fatty-acid. Animal-derived omega 3 fatty acids are found in various fish sources and eggs and are a potent anti-inflammatory and brain food. Research published in the Scandinavian Journal of Gastroenterology in 2012 endorsed previous findings that supplementation with fish oil successfully reduces oxidative stress and inflammation in the body.
What makes omega 3 fatty acids so special?
Apart from decreasing muscle breakdown in boxers, omega 3 fatty acids go a long way towards increasing protein synthesis which is the process during which your muscles effectively break down the protein you consume into the protein your cells utilize.
- Yet another benefit of the anti-inflammatory properties of omega 3’s is their ability to eliminate delayed onset muscle soreness (DOMS). A study conducted by the Clinical Journal of Sports Medicine saw that supplementing a diet with omega 3’s significantly reduced men’s levels of apparent pain as well as their range of motion two days post-exercise.
- Omega 3 fatty acids not only speed up a boxer’s recovery process but also decrease the risk of injury by halting tissue degradation, easing inflammation and boosting the flow of oxygen and blood to the muscles.
- Supplementing with omega 3’s has been found to significantly improve lung function as well as reduce airway inflammation amongst people who regularly suffer from exercise-derived breathing problems. It can thus safely be said that omega 3s tackle broad-spectrum inflammation and not just the type found within the muscle tissues of the body.
How much omega 3 should you consume a day?
While there isn’t a single correct answer to this question many health organizations recommend a daily dose of between 250mg and 500mg for healthy adults who are mostly sedentary. This number increases to over 1000mg for professional athletes fighting off inflammation. Good sources of Omega 3 fatty acids include eggs, mackerel, salmon fish oil, cod liver oil, salmon and herring. Where possible, these should be incorporated into the daily diet of boxers to best keep inflammation at bay.
Inflammation can be painful in boxers and cause a great deal of discomfort but by taking certain precautionary measures like following an diet rich in anti-inflammatory agents such as omega 3 fatty acids you will prepare your body against any inflammatory onslaught.