Omega-3 (fish oil) benefits in bodybuilding and fitness [infographic]

It is known by many bodybuilders and athletes that omega-3 fatty acids (fish oil) can help you gain muscle, lose belly fat and prevent injuries.

We will show you the Benefits of Omega-3 Fish oil in Bodybuilding, provide your related articles and show how easy it is to get enough Omega-3 fatty acids through your diet. Luckily, it’s very easy.

In this article

Omega-3 fish oil benefits in Muscle Gain

Studies have shown that when our body gets a sufficient amount of omega-3 fish oil, we can gain more muscle. Researchers theorize that this is the effect of nutrient partitioning. In other words; calories that might originally be stored as fat can be partitioned into muscle.

According to Bodybuilding.com the formula for muscle growth is the rate of synthesis minus the rate of degradation. It just happens that the DHA and EPA in omega-3 fish oil increase synthesis and decrease degradation. Great, right? We are just getting started.

In one study carried out by Washington University, 9 healthy men and women took 4,000mg of Omega-3 fish oil for eight weeks. Omega-3 was shown to increase their muscle building response to both insulin and amino acids. Having a high amount of Omega-3 in the muscle seemed to prime it for protein synthesis, making it more able to build and maintain muscle.

Another study, published in the American Journal of Clinical Nutrition, involved 60 healthy men and women aged between 60 and 85. They were randomly assigned to take either 4,000mg of Omega-3 fish oil per day or a placebo made of corn oil. After 6 months, those receiving the Omega-3 supplement had increased thigh muscle volume and handgrip strength.

[Video] How Omega 3 Helps Build Muscle: Increase Protein Synthesis by Thomas DeLauer

Video references:

1. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young middle aged men and women. Source.

2. Dietary supplementation with a specific combination of high protein, leucine, and fish oil improves muscle function and daily activity in tumour-bearing cachectic mice. Source.

3. Effect of intravenous omega-5 and omega-3 fat emulsions on nitrogen retention and protein kinetics in burned rats. Source.

4. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Source.

5. Enteral nutrition enriched with eicosapentaenoic acid (EPA) preserves lean body mass following esophageal cancer surgery: results of a double-blinded randomized controlled trial. Source.

6. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Source. 

Omega-3 Fish Oil can help reduce belly fat

T-nation also wrote an article about the importance of omega-3 fatty acids (fish oil) in bodybuilding and fitness. One study done by the Nutritional Physiology Research Group in Australia showed that the essential omega-3 fatty acids combined with exercise provides significantly greater fat loss benefits than exercise or using omega-3 fish oil alone. The best benefit is that fat loss occurs in the abdominal region. This has been tested on real people.

Omega-3 fatty acids can increase insulin sensitivity, which leads to less fat storage and more fat release. These are just a few examples of how omega-3 fatty acids (fish oil) can help you lose fat. Check out the article on T-nation for the full view.

Bodybuilder Layne Norton (has a PHD in nutritional sciences) wrote an article on Bodybuilding.com, he says: “EPA and DHA have been suggested to support insulin function and increase glucose and fatty acid uptake into muscle cells. This may help partition nutrients toward muscle and away from fat, improving overall body composition and providing more fuel to the muscle during workouts.”

Studies appear to support this. According to the Journal of Applied Physiology, Nutrition, and Metabolism, healthy adults who took 3,000mg of fish oil per day for 12 weeks saw their metabolic rate increased by an average of 5.3%, meaning they burned more calories even when at rest.

Fish oil is good for your joints

There is one big obstacle bodybuilders and athletes are facing. Preventing injuries and keeping great overall health for the best performance. Besides the vast amount of benefits, omega-3 fish oil has proven to reduce the stiffness in your joints, improve your blood flow and enhance your recovery.

How to eat more Omega-3 fatty acids

Many major health organizations recommend eating fish at least twice a week. If you are serious about your training program it shouldn’t be too difficult to eat fish twice a week, since they are also high in protein and should already be on your list!

How to get enough Omega-3 Fatty acids in your diet as a Vegan

If you are a Vegan (or had testing for food sensitivity and are unable to eat fish), it’s more difficult to get enough Omega-3 fatty acids in your diet because the highest volumes come from fatty fish. Here’s a list of vegan alternatives to get some Omega-3 fatty acids in your diet, but if you would like to get the full benefits, you might want to consider supplementing. Luckily, there are also Vegan Omega-3 supplements.

Top Vegan Omega-3 fatty acids sources

1. Seaweed and algae

Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA.

2. Chia seeds

Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein. Chia seeds contain 5.055 g of ALA per 1-oz serving.

3. Hemp seeds

Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp).

They are also rich in many nutrients, including:

• protein
• magnesium
• iron
• zinc

4. Flaxseeds

Flaxseeds contain 6.703 g of ALA per tbsp.

Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:

• fiber
• protein
• magnesium
• manganese

5. Fatty nuts

You can also add some fatty nuts, like Walnuts, to your diet to get more Omega-3 and protein. Be aware that nuts are also high in calories, so consume them with moderation.

Omega-3 fish oil benefits in Bodybuilding and Fitness [Infographic]

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FAQ

Q: How does Omega-3 benefit bodybuilders?

• Omega-3 fatty acids are beneficial for bodybuilders as they help in muscle recovery, reduce inflammation caused by intense workouts, improve joint health, and may also aid in muscle growth and fat loss.

Q: Can Omega-3 fatty acids improve workout performance?

• Omega-3 fatty acids can enhance workout performance by improving blood flow during exercise, reducing muscle soreness, and potentially increasing the body’s ability to convert fat into energy.

Q: How does Omega-3 help in muscle recovery?

• Omega-3s help in muscle recovery by reducing inflammation and muscle soreness post-exercise. This can lead to quicker recovery times and may enhance the body’s ability to build muscle.

Q: Can Omega-3 supplements help in reducing body fat for bodybuilders?

• Omega-3 supplements may assist in body fat reduction as they can influence how the body uses fat for energy. However, they should be used in conjunction with a proper diet and exercise regime.

Q: What is the recommended dosage of Omega-3 for bodybuilders?

• The recommended dosage can vary, but generally, bodybuilders may benefit from higher doses, such as 2-3 grams of EPA and DHA per day. It’s important to consult with a healthcare provider for personalized advice.

Q: Are there specific types of Omega-3 that are more beneficial for bodybuilding?

• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in fish oil, are particularly beneficial for bodybuilders due to their anti-inflammatory and muscle recovery properties.

Q: How does Omega-3 affect joint health in bodybuilders?

• Omega-3 fatty acids can improve joint health by reducing inflammation and stiffness, which is particularly beneficial for bodybuilders who put heavy strain on their joints.

Q: Can Omega-3 improve cardiovascular health for bodybuilders?

• Yes, Omega-3s are known to improve cardiovascular health by reducing triglycerides, lowering blood pressure, and improving heart function, which is important for bodybuilders during intense training.

Q: Should bodybuilders get Omega-3 from supplements or natural food sources?

• While supplements are a convenient source of Omega-3, incorporating natural food sources like fatty fish, walnuts, and flaxseeds is also beneficial for a more balanced approach to nutrition.

Q: Are there any side effects of taking Omega-3 supplements for bodybuilding?

• Omega-3 supplements are generally safe, but high doses may cause side effects like blood thinning or gastrointestinal discomfort. It’s important to follow recommended dosages and consult with a healthcare provider.

Q: How does Omega-3 contribute to muscle growth in bodybuilding?

• Omega-3 fatty acids may enhance muscle growth by improving cellular health and function, increasing protein synthesis, and potentially influencing muscle building hormones, aiding in the development of lean muscle mass.

Q: Can Omega-3 fatty acids reduce the risk of injuries in bodybuilders?

• By improving joint health and reducing inflammation, Omega-3 fatty acids can help in reducing the risk of injuries related to overuse and strain, common in bodybuilding activities.

Q: How does Omega-3 impact mental focus and mood in bodybuilding?

• Omega-3s have been shown to benefit mental health, enhancing mood and focus. This can be particularly beneficial for bodybuilders in maintaining motivation and concentration during training.

Q: Are there any benefits of Omega-3 for older bodybuilders?

• For older bodybuilders, Omega-3s are beneficial in maintaining joint health, reducing inflammation, and potentially aiding in muscle preservation, which becomes increasingly important with age.

Q: Can Omega-3 supplements help with post-workout fatigue?

• Omega-3 supplements may help reduce post-workout fatigue by mitigating inflammation and muscle soreness, thereby potentially improving recovery time and overall energy levels.

Q: How do Omega-3 fatty acids affect endurance training for bodybuilders?

• Omega-3s can play a role in endurance training by improving cardiovascular health and potentially increasing muscle endurance, allowing bodybuilders to train effectively for longer periods.

Q: Is there a best time to take Omega-3 supplements for bodybuilding?

• While there is no specific best time, taking Omega-3 supplements with meals can improve absorption. Some bodybuilders prefer taking them post-workout to aid in recovery.

Q: How do Omega-3 fatty acids compare with other supplements for bodybuilding?

• Omega-3 supplements offer unique benefits like anti-inflammatory properties and joint support, which complement other bodybuilding supplements focused on muscle gain, strength, and energy.

Q: Can Omega-3 improve sleep quality for bodybuilders?

• Good sleep is crucial for muscle recovery, and Omega-3 has been associated with improved sleep quality. Better sleep can aid in recovery and overall muscle growth for bodybuilders.

Q: Should vegetarians and vegans opt for specific types of Omega-3 supplements?

• Vegetarians and vegans can opt for algae-based Omega-3 supplements, which provide EPA and DHA without the need for fish or animal products, ensuring they meet their Omega-3 requirements.

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