Omega-3 for Bodybuilding and Muscle Growth

The consumption of omega-3, especially in fish oil, has proved to be very important for overall health. It is highly recommended for bodybuilding because it lessens muscle soreness, enhances workout quality, and helps to prevent the loss of muscle mass as one ages. This blog will take a closer look at what omega-3 is, what fish oil is for bodybuilding, why it is essential for muscle building, the sources and dosage of omega-3, and how bodybuilders can boost muscle gain with omega-3 fatty acids.

These OMEGA fatty acids, especially EPA and DHA, are not synthesized in the human body and require dietary or supplemental intake. Many researchers advocate omega-3 as possessing anti-inflammatory abilities during intense training, which enables the person to maintain strength, flexibility, and range of motion. Also, the human body needs omega-3 to support muscle protein synthesis for muscle building and tissue repair. Since bodybuilders work out their muscles to the limit, the rest phase is as important as the training phase. Omega-3 enhances the performance of fitness activities as well as increases muscle recovery rate.

What is Fish Oil?

Fish oil is a nutritional supplement that is derived from fatty fish such as sardines, salmon, mackerel, tuna, and herring fish.

To make fish oil for bodybuilding, manufacturers usually follow a four-step process, namely, cooking, pressing, filtering, and using the centrifuge.

Fish oils contain omega-3 polyunsaturated fatty acids also known as PUFAs. These are fats that we should eat because the human body cannot synthesize them on its own. The principal omega-3 fatty acids are alpha-linolenic acid (ALA) together with metabolites docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) derived from it.

While plants and vegetables contain ALA, our body mostly uses DHA and EPA and fish contain more of it. Those individuals who hardly consume fish may use fish oil in bodybuilding to improve the nutritional value of omega-3 in their diet.

The Omega-3 fatty acids are important for several body functions, including:

• Cell membrane’s working, and signalling
• Nervous system regulation
• Blood pressure control
• Blood clotting
• Glucose tolerance
• Inflammatory processes

Also, these fatty acids may influence muscle metabolism and enhance functional demand after exercise.

Benefits of Omega-3 for Bodybuilding

Benefits of fish oil for bodybuilding can offer several benefits, including:

Reduces muscle soreness

More strenuous exercises cause muscle damage and inflammation, which result in discomfort the day after, known as DOMS (delayed onset muscle soreness). Fish oil may help reduce this tenderness. Research finds that omega-three fatty acids found in fish oil can reduce damage and soreness of muscles post-workout.

Improves workout quality

EPA and DHA contained in fish oil for bodybuilding may help improve physical performance by reducing fatigue. These omega-3 for bodybuilding have an anti-inflammatory effect that helps to regulate muscle mass, strength, joint flexibility, and mobility during and post-heavy training sessions. Some of the studies suggested that men who took fish oil had reduced muscle swelling and enhanced muscle strength.

Prevents muscle loss due to aging

During the ageing process, muscle mass reduces, this phenomenon is known as sarcopenia. However, fish oil can assist in slowing this process down. Studies show that PUFAs in fish oil enhance the ability of older people to retain muscle mass and strength to remain mobile. Moreover, fish oil can increase muscle mass sensitivity to protein and resistance training for elders.

How Omega-3 Supports Muscle Growth

The benefits of Omega 3 for muscle growth include the following:

Supports Muscle Protein Synthesis

Omega 3 fish oil with EPA and DHA aids the body to transform protein to be used as fuel muscle. This process of muscle protein synthesis is very important for the growth of muscles.

Enhances Muscle Growth Response

A study of participants conducted at Washington University showed that when 4,000 mg of fish oil supplements were given daily for a period of eight weeks, it helped enhance the muscle-building response to insulin and amino acids. This means having a high level of omega-3 in the muscles helps muscle tissues to develop and become healthy.

Increases Muscle Volume in Older Adults

The guided supplementation of 4,000 milligrams of omega-3 fish oil increases thigh muscle volume and higher handgrip strength.
Boosts Sensitivity to Protein and Training
Fish oil also may enhance muscle protein sensitivity goals and resistance training

Omega-3 Dosage for Bodybuilding

The dosage of 3,000 milligrams per day of omega-3 fish oil (equivalent to 1 teaspoon of a high-strength omega-3 fish oil supplement) helps in bodybuilding.

Omega-3 also promotes muscle growth in bodybuilders. During the cutting phase, the benefits of fish oil for bodybuilding include

• Reduce calorie intake
• Shed fats
• Regulate insulin
• Improves movements of nutrients into muscles
• Increases lean muscle
• Boost energy for workouts.

Scientific Studies on Omega-3 and Muscle Growth

How much EPA and DHA per day for bodybuilding is required? According to a renowned bodybuilder with a Ph. D. in nutritional sciences, Omega-3’s EPA and DHA strengthen muscles to draw more glucose and fatty acids into the muscles’ cells. This makes muscles more efficient and assists in building muscles while reducing fat. There’s no universal daily dosage of omega-3 supplements or best fish oil for muscle growth as it varies from 1000 to 5000 mg per day.

The Journal of Applied Physiology, Nutrition, and Metabolism described a study that showed a daily intake of 3,000 mg of fish oil for 12 weeks raised metabolic rates by 5.3%; and lost extra calories, even when they are idle.
A meta-analysis of 21 trials in 2015 reported that even if fish oil may not impact body weight, it can decrease waist circumference besides improving the WHR (waist-to-hip ratios).

Sources of Omega-3 for Bodybuilders

Top sources of Omega-3 Fatty Acids include the following:

1. Cod liver oil: Cod liver oil contains vitamins A and D along with EPA and DHA. These two essential omega-3 fatty acids that facilitate bodybuilding. The fish oil capsules benefits for gym lovers are enormous.
2. Chia Seeds: They are one of the best sources of ALA omega-3s, giving about 5.055 grams per ounce along with fiber and protein.
3. Hemp Seeds: Hemp seeds give 2.605 grams of ALA per 3 tablespoons with protein, magnesium, iron, and zinc.
4. Flaxseeds: Flaxseeds contain 6.703 grams of ALA per tablespoon and are packed with fiber, protein, magnesium, and manganese.
5. Walnuts: Walnuts are rich sources of omega-3s and protein, but high in calories. So, eat in moderation.
6. Seaweed and Algae: Seaweed and algae contain DHA and EPA, the essential omega-3 fatty acids generally found in fish.

Conclusion

There are several benefits of fish oil for bodybuilding. The Omega-3 fatty acids are helpful in bodybuilding as they reduce muscle soreness, enhance workout quality, and reduce muscle loss. Supplements rich in omega-3 help bodybuilders in achieving the desired outcomes. Triple-strength Omega-3 Fish Oil Capsules by Wellversed is a pure, and high-quality supplement sourced from sardines and anchovies. The process of manufacturing these capsules involves molecular distillation and microfiltration to provide the best fish oil for bodybuilding with the expected results. One should incorporate Wellversed Omega-3 Fish Oil Capsules into their regime to enhance muscle development and repair.

Frequently Asked Questions

1. How much Omega-3 should I take daily for muscle growth?
   3000-5000 mg of Omega-3 daily is advised for muscle development and other health-related aspects.
2. Can Omega-3 help with muscle recovery?
   Yes, Omega-3 fights inflammation and muscle soreness, which are helpful when trying to recover faster after a difficult workout.
3. Can I take Omega-3 supplements if I’m allergic to fish?
   Possible alternatives include Omega-3 supplements derived from algae, which are as effective as fish without allergic reactions.
4. How does Omega-3 compare to other muscle-building supplements?
   Omega-3s are the only nutrients that reduce inflammation levels and improve muscle protein synthesis, making it a perfect muscle-building supplement.
5. What is the best time to take Omega-3 supplements for bodybuilding?
   Omega-3 must be taken with meals for optimal absorption, regularly.