If you are on the Western diet you should know that it includes a lot of unhealthy fats in its menu. But not all fats are harmful for your health. You can add to your ration two kinds of useful fatty acids: the omega-3’s and omega-6’s. Lots of people consume n-6 and n-3 into the proportion 25:1 while the necessary amount for our organism is only 2:1. This abuse creates the low immunological capability during your training sessions and other health problems.
 Omega-3's and omega-6's are very efficient for your body. You can get the omega-3’s from fish and some kinds of plant oils. Omega-6 fatty acids are present in eggs, poultry, most vegetable oils, whole grain breads and margerine. Every athlete should add to the daily nutrition more omega-3’s acids and reduce the amount of the omega-6’s.
The fatty acids are kept in the cells membranes for a certain time then they are formed into good and bad eicosanoids. The most useful for you are eicosanoids formed from omega-3’ acids. They are helpful in numerous processes in your body such as increasing immunity, anti-inflammatory reactions, regulating of hormone levels, you won’t get old too fast, help in your weightloss, anticatabolic actions and preventing heart disease, cancer and the increase of cholesterol.
Consuming omega-6 fatty acids may counteract your workout and they are harmful for your health unlike the omega-3’s fatty acids. They can create pro-inflammatory effects and lower your immune system during your workout, you will have a high blood pressure, calcium ion mobililization, problems with your heart, diabetes, you will have extra weight, and inflammatory processes in the gut and airways.
The investigations showed that reducing the consumption of healthy fats while dieting can be harmful for your immune system and you won’t be able to get the necessary amount of healthy omega-3 fats. It should be mentioned that each type of workout requires certain reactions of your immune system. There are disputes between the scientists nowadays why the endurance training requires the largest immune response. The one suggestion is that it occurs due to the diet and the augmentation of the omega-3’s. The other scientists it is connected with our immune cells circulation and the reaction of our body on them. Another immune response is required during the strength exercise. During this workout our immune cells are used for healing the injuries and muscle building. They help the damaged muscles recover. But the exact mechanism of their work hasn’t been discovered yet. There is a thought that taking omega-3 during the strength training helps increase the immune system of our body. It is necessary for the athletes to take good fish oil supplements with omega-3’s fatty acids because you won’t get the appropriate amount while dieting. The useful amount of omega-3’s fatty acids should comprise 3-6% of your daily ration and omega-6’s acids should contain 0.5-1%. The healthy nutrition is also necessary. In conclusion, it should be mentioned that these fatty acids will be helpful in performing the main processes in your body. It will give you the ability to improve your workout and have normal physiological and immune reactions.
The appropriate dosage of these useful fats enriches your immunological and anabolic systems and helps you stay fit and healthy.
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