What are the benefits of supplementing your diet with Omega 3?
Omega-3 fatty acids play a vital role in signalling roles for your heart, muscles and nervous system. This makes them a crucial requirement for you to consume as part of your diet. This should come to 250-500mg per day. If you are deficient in Omega 3 fatty acids it can be beneficial to have your diet include foods high in Omega 3 or supplement your diet. These benefits include:
Decrease muscle loss during immobilisation and recovery from injury.
Increases muscle recovery
Helps with cardiovascular health
Omega-3 is also a great natural anti-inflammatory
Muscle recovery? Periods of muscle unloading or limb immobilization result in can cause muscles to get smaller and weaker. It has been shown omega-3 fatty acid ingestion may alleviate immobilization induced muscle loss.
Muscle health? Consuming enough omega-3 fatty acid aids in protection against exercise-induced muscle damage (the feeling you get after a tough workout) with some studies demonstrating that omega-3 fatty acid ingestion reduces losses in muscle strength and the general feeling of soreness following exercise.
How to include it in your diet? Omega-3 fatty acid sources include fish such as mackerel, salmon, herring or plant-based sources such as flax and hemp seeds. To help achieve your weekly requirements you can have two servings of oily fish per week.
If you would like other tips and treatment to help perform at your best, then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Shane has worked with over 40 professional golfers on the PGA & European Tours over the past 9 years. These are his top tips for helping your post round recovery.
1. Hydration: Post round hydration is important for recovery. We recommend adding a pinch of pink himalayan crystal salts to water. Himalayan salts chemical composition is very similar to the bodies mineral which makes them easier to absorb in the gut. 2. Nutrition: A post snack or meal that includes protein is key to help speed up recovery from 18 holes. We recommend the Wyldsson ProMix Tubes (Hyperlink http://wyldsson.com/product/promix-trail-mix/) The Wyldsson products are used by number of top professionals golfers 3. Compression Socks: With the average run being around a 6 mile walk, the calf muscles are get tired. To help improve your recovery sleep with compression socks. This helps to helps reduce the chances of swelling in the lower legs and improve the blood flow to the heart. 4. Epsom Salt: Another way to replace the minerals lost during a golf round is to have a bath with epsom salts which includes magnesium and sulfate. These minerals are readily absorbed by the skin. The minerals can also help with muscle cramps and to reduce pain and inflammation. 5. Foam Roll & Stretch: To loosen out any tight muscles and joints we advised our golfers to foam roll and stretch post round for 15-20 mins. Try this foam rolling exercises on our YouTube channel.
Yours in Health
The Lawlor Clinic
Ireland’s Leading Golf Medical Experts