RICH IN OMEGA-3s
A portion of 30-70 represents a balanced intake of polyunsaturated Omega-3 and Omega-6 fatty acids: 100 g of product comprise around
30 g of fish fillet (oily fish and rainbow trout) and contains on average
600 mg of EPA+DHA, which is
in line with recommendations provided by the International Society for the Study of Fatty Acids and Lipids (ISSFAL).
The
human body is a machine that
needs energy to function at its best
during training sessions or sports activities. By burning the three main macronutrients (carbohydrates, proteins and fats), the body obtains energy in the form of
ATP, a
necessary source of energy irrespective of how intense the physical exertion is. During activity,
micro tissue lesions occur in the muscles that must necessarily be
repaired, especially
after intense exertion. The alternation of “rupture” and “reconstruction” is no more than the
basis for the
development and
maintenance of muscle tone.
Omega-3 and
Omega-6 polyunsaturated fatty acids appear to play an
essential role in recovery and the improvement of
sports performance.
Recent studies have shown a
drop in Omega-3 in the blood of athletes after activity, which is directly proportional to the stress exerted on the muscle. This
Omega-3 deficit with respect to Omega-6, which are precursors of molecules that activate inflammatory states,
could lead to an increase in inflammation (and injuries) as after intense exertion the precursors of anti-inflammatory molecules, in other words Omega-3s, diminish.
Some authors, after studying the dietary and physiological characteristics of a number of populations (Eskimos, the Japanese, Lapps, etc.), assert how the
consumption of Omaga-3s in the form of fish encourages
better balanced bioavailability when compared to systematically taking these in supplement form.
PROVIDES PROTEIN
30-70 is designed for athletes aiming for performance but also physical wellbeing. A 100 g portion contains an average of 17/18 g of protein, mostly from animal origin (considered
high quality as it possesses most of the essential amino acids).
Proteins play a
fundamental role both in the
building and
repairing of
muscular tissue stimulated during training sections or sports performance.
It is advisable to consume proteins
2/3 hours before activity in a ratio of 3:1 carbohydrates to proteins, and to introduce them
in the first 30/60 minutes afterwards and balance them out depending on the
type of exertion: in the case of
aerobic sport (eg. jogging, swimming, cross-country skiing, cycling, football, marathons) or
prolonged anaerobic (endurance) sport, carbohydrates should be favoured over proteins to replenish glycogen reserves (a ratio of 1:2 with carbohydrates), while after
short-burst anaerobic sports (eg. weight lifting, body building, high and long jump, shot putting, etc.) 20-25 g of supplemental protein is suggested (to stimulate muscle protein synthesis) along with a small amount of carbohydrates.
As for all macronutrients, protein intake must be
balanced, as abuse may
negatively affect the kidneys and uric acid levels in the blood.
PROVIDES CARBOHYDRATE
30-70 is the ideal food to eat before and after a sports activity. A 100 g portion contains on average 60/70 g of carbohydrate, 97% of which complex and with a low/medium glycaemic index.
This enables us to
gradually increase blood sugar levels without overburdening the gastro-intestinal tract. Moreover,
the combination of carbohydrates and Omega-3s supports lipolysis, encouraging the oxidation of fatty acids (the body’s major energy source) and saving at the same time muscular glycogen.
Carbohydrates supply the body with energy. They break down into simple sugars (these include monosaccharides such as glucose, fructose, galactose, and disaccharides like sucrose, lactose and maltose) and complex sugars (polysaccharides such as starch and glycogen):
the more complex the carbohydrates consumed, the slower they will be digested.
Consuming complex carbohydrates 2/3 hours before an athletic performance brings about a gradual increase in blood sugar, especially if consumed in the
right quantities and
not “on their own” but combined with a protein source and/or fatty acids. This
encourages both the oxidation of the fatty acids during physical exertion, thereby allowing
muscular glycogen to be saved (which is therefore available for longer during the performance) and a
limitation of insulin production (a reduction in reactive hypoglycaemia during the initial stages of the performance).
The correlation between the quantity of carbohydrates consumed and the quality of athletic performance is universally recognised, especially in aerobic or anaerobic activities that generate prolonged stress. Therefore consuming the
correct quantity and
correct timing are essential, always bearing in mind that intestinal absorption of carbohydrates during physical activity is limited (60 g/hour). The
abuse of supplements could lead to
problems in the gastro-intestinal tract, with a subsequent deterioration in performance.
![]()
