Polyunsaturated fatty acids and amino acids for athletes: impact on physical activity
Keywords:
polyunsaturated fatty acids, amino acids with branched side radicals, sports nutrition, mode of application, physical activityAbstract
Objective of the study was to еxamination of the effectiveness of polyunsaturated fatty acids (PUFA) and branched side chain amino acids (BCAA) in physical education.
Methods and structure of the study. The process of locating relevant literary information involved utilizing the publicly accessible electronic repositories of scholarly publications, PubMed and eLibrary.
Results and conclusions. The findings suggest that the use of dietary supplements containing polyunsaturated fatty acids (PUFA) and branched-chain amino acids (BCAA) in the context of physical training can effectively enhance muscle performance and resilience.
The literature suggests that the optimal duration of PUFA supplementation is eight weeks, with a daily dose of 4-5 grams. For BCAA, the recommended duration is no more than 16 weeks, with a daily dose of 2-10 grams.
When these supplements are combined, they can work together to accelerate muscle recovery after exercise.
References
Gergunova P.A. Problema razgranicheniya ponyatiy «fizicheskaya kultura» i «massovyy sport». Innovatsii. Nauka. Obrazovaniye. 2022. No. 69. pp. 270-273.
Isaev V.A., Bentsianova N.V. Biologicheski aktivnyye dobavki dlya effektivnogo i bezopasnogo pitaniya sportsmenov vysshey kvalifikatsii. Ratsionalnoye pitaniye, pishchevyye dobavki i biostimulyatory. 2016. No. 4. pp. 13-19.
S de Souza R.A., da Silva A.G., de Souza M. F. et all. A Systematic Review of CrossFit® workouts and dietary and supplementation interventions to guide nutritional strategies and future research in CrossFit®. Int. J. Sport Nutr. Exerc. Metab. 2021. Vol. 31. No 2. pp. 187-205.
Da Boit M., Hunter A.M., Gray S.R. Fit with good fat? The role of n-3 polyunsaturated fatty acids on exercise performance. Metabolism, publ. 2017. Vol. 66. pp. 45-54.
Ra S.G., Miyazaki T., Kojima R. et all. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J. Sports Med. Phys. Fitness. 2018. Vol. 58. No. 11. pp. 1582-1591.
Capo X., Martorell M., Busquets-Cortes C. et all. Effects of dietary almond- and olive oil-based docosahexaenoic acid- and vitamin E-enriched beverage supplementation on athletic performance and oxidative stress markers. Food Funct. 2016. Vol. 7. No. 12. pp. 4920-4934.
Mackay J., Bowles E., Macgregor L. J. et all. Fish oil supplementation fails to modulate indices of muscle damage and muscle repair during acute recovery from eccentric exercise in trained young males. Eur. J. Sport Sci. 2023. Vol. 23. No. 8. pp. 1666-1676.
Foure A., Bendahan D. Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? A systematic review. Nutrients, publ.. 2017. Vol. 9. No. 10. 1047 p.
Heileson J.L., Funderburk L.K. The effect of fish oil supplementation on the promotion and preservation of lean body mass, strength, and recovery from physiological stress in young, healthy adults: a systematic review. Nutr. Rev. 2020. Vol. 78. No. 12. pp. 1001-1014.
Arroyo-Cerezo A., Cerrillo I., Ortega A. et all. Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions. J. Sports Med. Phys. Fitness. 2021. Vol. 61. No. 11. pp. 1478-1489.
Plotkin D.L., Delcastillo K., Every van D.W. et all. Isolated leucine and branched-chain amino acid supplementation for enhancing muscular strength and hypertrophy: a narrative review. Int. J. Sport Nutr. Exerc. Metab. 2021. Vol. 31. No. 3. pp. 292-301.
Stellingwerff T., Peeling P., Garvican-Lewis L.A. et all. Nutrition and altitude: strategies to enhance adaptation, improve performance and maintain health: a narrative review. Sports Med. 2019. Vol. 49 (Suppl 2). pp. 169-184.
Tsuchiya Y., Yanagimoto K., Sunagawa N. et all. Omega-3 fatty acids enhance the beneficial effect of BCAA supplementation on muscle function following eccentric contractions. J. Int. Soc. Sports Nutr. 2022. Vol. 19. No. 1. pp. 565-579.
Philpott J. D., Witard O. C., Galloway S. D. R. Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance. Res. Sports Med. 2019. Vol. 27. No. 2. pp. 219-237.
Kyriakidou Y., Wood C., Ferrier C. et all. The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. J. Int. Soc. Sports Nutr. 2021. Vol. 18. No. 1. 9 p.
Additional Files
Published
How to Cite
Issue
Section
License
Copyright (c) 2024 Theory and Practice of Physical Culture
This work is licensed under a Creative Commons Attribution 4.0 International License.
