Testosteron & Inzulin: Hormonska dvojica, ki ti lahko postavi življenje na glavo (ali nazaj na pravo pot) - Članek je napisan s poudarkom na moškem hormonskem zdravju, a vključeni pristopi so koristni tudi za ženske – saj je uravnavanje inzulina ključno za vse hormone, zdravje in dolgoživost.
OMEGA-3 – Za telo, možgane in mišice
🔬 Kaj so omega-3 maščobne kisline?
Omega-3 so večkrat nenasičene esencialne maščobne kisline, kar pomeni, da jih telo ne more tvoriti samo, zato jih moramo zaužiti s hrano ali dodatki. Med najpomembnejše spadajo:
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ALA (alfa-linolenska kislina) – predvsem v rastlinskih virih (lanena, chia semena),
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EPA (eikozapentaenojska kislina) – morski viri (losos, sardele),
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DHA (dokozaheksaenojska kislina) – predvsem ribe, pomembna za možgane in oči.
ALA se v telesu le v majhnem deležu pretvori v EPA in DHA, zato so morski viri ključni.
⚖️ Primerjava: omega-3 vs. omega-6 vs. omega-9
| Vrsta | Izvor | Lastnosti | Razmerje |
|---|---|---|---|
| Omega-3 | Ribe, lan, orehi | Protivnetni učinek, zdravje srca in možganov | Idealno: 1:2 (v primerjavi z omega-6) |
| Omega-6 | Olja (sončnično, koruzno), margarina | Lahko PRO-vnetni v presežku | Preveč v sodobni prehrani |
| Omega-9 | Olivno olje, avokado | Ni esencialna, telo jo lahko proizvaja samo | Koristna, a ne kritična kot omega-3 |
Večina ljudi zaužije preveč omega-6 (v procesirani hrani), premalo omega-3 → vnetje, slabši regeneracijski odziv, počasnejša adaptacija na trening.
🏋️♂️ Učinki omega-3 na telo in trening moči
Omega-3 imajo številne dokazane učinke, še posebej zanimive za aktivne posameznike:
✅ Protivnetno delovanje
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Zmanjšujejo sistemska vnetja (znižajo CRP),
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pomagajo pri regeneraciji po napornih treningih.
✅ Mišična sinteza in anabolizem
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DHA in EPA vplivata na povečano občutljivost na inzulin in na signalno pot mTOR, kar pomeni boljšo sintezo mišičnih beljakovin.
✅ Manj bolečin po treningu (DOMS)
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Omega-3 lahko znižajo občutek “musklfibra”.
✅ Podpora sklepom
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Še posebej pomembno za tiste, ki trenirajo z večjimi obremenitvami (npr. pri treningu moči).
✅ Kognitivna podpora (fokus, volja, motivacija)
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DHA podpira delovanje možganov, živčnega sistema in hormonsko ravnovesje, kar pomeni boljšo koordinacijo, fokus, razpoloženje.
🥗 Hrana, bogata z omega-3
🐟 Živalski viri (EPA + DHA):
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Sardine, losos, skuše, inčuni, postrv
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Jajca omega-3 (krmljena z lanenim semenom)
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Jetra trske
🌱 Rastlinski viri (ALA):
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Chia semena
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Lanena semena
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Konopljina semena
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Orehova jedrca
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Oljčno olje (vsebuje tudi omega-9)
⚠️ Rastlinski viri niso dovolj za zadostne količine EPA in DHA – priporočljivo je dodajanje ribjega ali olja iz alg.
💊 Na kaj paziti pri nakupu omega-3 dopolnila?
1. Vir
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Najboljši: ribje olje iz manjših rib (sardine, inčuni) ali olje iz alg (veganska različica z DHA/EPA)
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Pazi na: “fish oil concentrate” = pogosto manj stabilen vir.
2. Količina EPA + DHA
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Vsaj 500–1000 mg skupno dnevno, za športnike priporočljivo tudi do 2000–3000 mg (ob visoki obremenitvi ali vnetjih).
3. Oblika
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Trigliceridi > etil estri (boljša absorpcija).
4. Svežina
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Izogibaj se ribjemu olju z neprijetnim vonjem – lahko pomeni oksidiranost.
5. Certifikati kakovosti
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IFOS, GOED, Friend of the Sea – za čistost, svežino in izvor.
6. Dodatek vitamina E
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Preprečuje oksidacijo v kapsulah.
🧑🍳 3 recepti: prehrana, ki podpira omega-3 učinek
🥣 Zajtrk: Chia ovsena kaša z orehi in borovnicami
Sestavine:
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3 žlice ovsenih kosmičev
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1 žlica chia semen
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1 žlica mletih lanenih semen
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Peščica orehov
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Borovnice
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Rastlinsko mleko (npr. mandljevo)
✅ Bogato z ALA, vlakninami, antioksidanti.
🐟 Kosilo: File lososa z avokadovo kvinojo in zelenjavo
Sestavine:
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150–200 g pečenega lososa
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1/2 avokada
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1 skodelica kuhane kvinoje
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Popečena brokoli in korenje
✅ Dober vir EPA/DHA + beljakovine + zdrave maščobe.
🥗 Večerja: Solata z jajci in sardelami
Sestavine:
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Zelenolistna osnova (rukola, špinača)
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2 jajci
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1/2 pločevinke sardel v olivnem olju
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Olivno olje, limonin sok, gorčica za preliv
- Prehransko dopolnilo: omega-3 v kapsulah ali olju.
✅ Lahka, a hranljiva večerja za regeneracijo.
📚 Viri in raziskave
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Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017.
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Smith GI et al. Fish oil-derived n−3 PUFA improve muscle protein synthesis in older adults. Am J Clin Nutr. 2011.
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Journal of the International Society of Sports Nutrition. Omega-3s and muscle soreness: Review. 2020.
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Harvard T.H. Chan School of Public Health – Omega-3 Fats
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IFOS – International Fish Oil Standards https://certifications.ifosprogram.com
Povzetek (kar od Rhonde Patrick osebno 🙂
LINK: https://www.foundmyfitness.com/episodes/chris-mcglory
Omega-3 fatty acids aren’t just for the brain and heart—they also preserve and help increase muscle mass due to their anti-catabolic and anabolic effects.
A recent meta-analysis revealed that combining omega-3 supplementation with exercise significantly boosts cardiometabolic health outcomes compared to exercise alone:
• Reduces body fat (~1 kg reduction)
• Improves triglyceride levels
• Decreases inflammation
• Lowers blood pressure (4 mmHg reductions in systolic and diastolic pressures)
• Enhances lower-body strength
Some of the benefits were modest—such as the reduction in body fat mass—while others were large and clinically significant—like the reductions in both systolic and diastolic blood pressure.
This was achieved with a dose of omega-3s ranging from 1–4.5 grams per day.
Supplementing with omega-3 fatty acids (and eating a diet high in omega-3-containing foods) is something you should already be doing to support your cardiovascular and brain health. The good news is that this essential nutrient is also helping you get more out of your exercise training regimen.
How Omega-3s Affect Muscle
Work by Dr. Chris McGlory (who I interviewed on episode #81 of the FoundMyFitness podcast) and others has highlighted a suite of effects that may be attributable to omega-3 fatty acids:
- Omega-3s reduce anabolic resistance within the context of disuse atrophy—preventing nearly half the loss of muscle and enhancing the return of skeletal muscle mass to baseline levels after weeks of immobilization.
- Omega-3s enhance muscle protein synthesis (MPS) by improving the body’s response to insulin and amino acids.
- Omega-3s have anti-inflammatory effects that may also lessen the severity of sarcopenia, a condition driven by chronic low-grade inflammation.
- Omega-3 supplementation increases the omega-3 fatty acid composition of skeletal muscle membranes and alters mitochondrial bioenergetics.
The effects of omega-3s extend beyond preventing muscle disuse atrophy—in combination with resistance training, they promote greater gains in muscle strength and functional performance in older adults.
Along with their effects on muscle, omega-3s have also been shown to have a wide range of benefits for cardiometabolic health, most notably via a resolution of inflammation through byproducts of omega-3 metabolism known as specialized pro-resolving mediators or SPMs, but also through their effects on blood lipids and blood pressure, blood clotting, and heart rhythm stabilization.
Exercise does all of these things too, and probably to a greater degree. Which begs the question—do omega-3s and exercise have a health synergy when they’re combined? A recent study suggests the answer is yes.
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