Today we will talk about bodybuilding and fish oil. Supplements are an important part of bodybuilding. There are some nutrients needed that your body can’t produce enough of, and even eating certain foods won’t get you the recommended amount for gaining muscle. Fish oil is an example of one of the many important supplements that help bodybuilders achieve extra benefits.
What exactly is a fish oil?
Fish oils are oils obtained from the tissue found in oily fish like herring, mackerel, salmon, halibut, and tuna. These fish aren’t the original source of these oils but they store them from the accumulation of algae and “bait fish” they eat that are high in Omega 3‘s.
Fish oil can be absorbed into the body by eating fish but if you’re not a fan of seafood, there are also a variety of fish oil supplement pills available.
Fish oil and Omega 3’s are good for the body but how can they directly affect your gains?
Pairing your regular gym routine with a healthy dose of fish oil can greatly impact your results. The FDA suggests about a half gram of fish oil for a normal, healthy person, but we’re trying to make gains here. Bodybuilding.com suggests 2-4g of EPA and DHA, the two fatty acids found in fish oil, per day. They also note on research suggesting that fish oil taken with meals could potentially enhance the body’s anabolic response to the food you ate.
According to science, EPA and DHA increase muscle synthesis (regeneration and growth) while at the same time decreasing muscle degradation (breakdown and weakening).
Rate of synthesis – rate of degradation = rate of lean tissue gain
Since EPA and DHA apply the desired effect to each rate, fish oil is a results-driven supplement that will aid in adding lean muscle.
Another important result offered by fish oil is its impact after your workout. Omega 3 fatty acids help with rebuilding and regenerating muscle. Fish oils can help repair damage on a cellular level while also reducing inflammation in the joints and muscles. This means you’ll recover faster from a tough workout and see your results sooner. With the ability to recover at a faster rate, you will have the ability to train harder and more frequently.
Not to mention, fish oil and other Omega 3’s help to improve your immune system, resulting in fewer sick days off from the gym while also protecting you from any viruses lurking on the equipment.
Bodybuilding and fish oil :- What is an Omega 3 fatty acid?
Omega 3 fatty acids are an essential component to human health, despite the fact the body cannot produce it on its own. It’s the only fat the body needs that derives from outside sources, like fish oil. Our brains are made from 60% fat and fat is what make our cell’s membranes strong and flexible.
Omega 3 fatty acids are a vital component in the polyunsaturated fats family and are considered one of the “healthy” fats. It counteracts the inflammation caused by the also necessary Omega 6 fatty acids.
bodybuilding and fish oil – There are 3 Omega 3’s:
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
- alpha-linolenic acid (ALA)
EPA and DHA come mainly from fish and are often refers to as marine Omegas. ALA is the most common Omega 3 in diets of those in North America as it is found in more foods such as nuts, seeds, grass-fed animal fat, flaxseed and vegetable oil.
Why are Omega 3 fatty acids good?
Omega 3’s are continuously being studied to discover the amazing health benefits of consuming these essential fats. Currently, the strongest case for these fats is the preventative properties they have against heart disease. Fish oil and other Omega 3’s work to lower blood pressure and cholesterol, leaving your body in a healthy cardiovascular state.
Other benefits are proven by research include:
- improves digestive issues
- reduces inflammation
- enhances cognitive functioning
- improves mood especially those experiencing depression
What are the most effective ways to get enough of this essential fatty acid?
Bodybuilding and fish oil :- Fish oil pills are a quick and easy way to get the enough amount of Omega 3’s in your diet. When it comes to buying these supplements there are a few important factors to consider.
- Does the supplement past purity standards?
- How old is the bottle? Fish oil is susceptible to oxidation, which will cause inflammation.
- How potent is the EPA and DHA in each supplement?
- What are all the nutrients the supplement provides?
- How natural is the supplement?
- Are the fish harvest sustainably?
- Does the cost match the value?
If you don’t want to take fish oil pills or eat fish (although these are the best ways to get DHA), there are also a variety of foods to include in your diet.
- Cook with olive oil and other healthy vegetable oil options
- Eat walnuts and pecans as a snack, or blend them into your morning smoothie
- Add flaxseed oil, flaxseeds, hemp seeds or chia seeds to your smoothie or salad
- Find a way to cook seafood high in Omega 3’s that you enjoy eating
- Add leafy greens, kale, spinach and Brussels sprouts into your meals
For bodybuilding and fish oil, Fish oil is essential to your diet and it helps to build and keep muscle mass. There’s no question that it’s a necessary supplement to add to your diet. A regular, effective gym routine paired with a healthy diet packed with nutrients, like Omega 3’s found in fish supplements, promise to deliver maximum results for bodybuilding.