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Is Omega 3 Fish Oil good for Bodybuilding?

omega3_muscle

Is Fish oil really good for building muscle? Should you implement this in your workout supplements? Next to my protein smoothie, fish oil is right up there in order of importance. But is it really helping me gain any muscle? Let’s look at some of the data. First a little background…

Fish oil is high in the omega-3 fats EPA and DHA. Fish oil supplements mainly come in liquid, capsule and pill form. Omega-3 fatty acids are derived from food. They can’t be manufactured in the body. Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds and vegetable oils contain another omega-3 called alpha-linolenic acid (ALA). (source: Mayo Clinic)

omega3_oilLet’s talk about Protein Synthesis:

Some of the major stages of Protein Synthesis are: (a) Activation of amino acids, (b) Transfer of amino acid to tRNA, (c) Initiation of polypeptide chain, (d) Chain Termination, (e) Protein translocation

There are five major stages in protein synthesis each requiring a number of components in E. coli and other prokaryotes.

These fatty acids may have several benefits for bodybuilders, such as reduced muscle soreness and less severe DOMS. They may also aid muscle strength and range of motion, though more studies are needed.

Muscle Growth Hormones:

The key hormones that regulate muscle growth include:

  • Growth Hormone (GH)
  • Insulin-like Growth Factor (IGF-1)
  • Testosterone
  • Cortisol

Resistance training stimulates the release of growth hormone. GH then stimulates the release of IGF-1 from the liver, which promotes the use of fat for energy in the growth process, also preserving stored glucose in muscles, and stimulates the absorption of amino acids for use. Sleep can also help release GH.

“Ingestion of omega-3 fatty acids is known to exert favorable health effects on a number of biological processes such as improved immune profile, enhanced cognition, and optimized neuromuscular function. Recently, data have emerged demonstrating a positive influence of omega-3 fatty acid intake on skeletal muscle. For instance, there are reports of clinically-relevant gains in muscle size and strength in healthy older persons with omega-3 fatty acid intake as well as evidence that omega-3 fatty acid ingestion alleviates the loss of muscle mass and prevents decrements in mitochondrial respiration during periods of muscle-disuse.” (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/)

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