What is fish oil?
Fish oil is extracted from the tissue of fatty fish such as salmon, herring, halibut and mackerel.
It is rich in omega-3 fatty acids, which are considered essential because you must get them from your diet. Your body cannot produce them on its own.
While there are many types of omega-3s, the two found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The United States Department of Agriculture (USDA) recommends that you eat at least 8 ounces (227 grams) of fish per week because fish is rich in fatty acids.
You can also get omega-3s from plant foods like pine nuts, walnuts, and flaxseeds, but they provide less of the active form—alpha-linolenic acid (ALA)—than fish.
Potential benefits for bodybuilding
Fish oil can provide many benefits to bodybuilders, mainly due to its anti-inflammatory properties.
Can reduce muscle soreness
Feeling sore after exercise is very common.
In fact, some people begin to experience soreness and stiffness 12-72 hours after engaging in unfamiliar or exhausting exercise. This is called delayed onset muscle soreness (DOMS) and can be caused by inflammation of the muscle cells.
DOMS commonly affects bodybuilders and can hinder athletic motivation and performance.
While massage can reduce its symptoms, fish oil can also help by reducing muscle damage and inflammation after resistance exercise.
In a randomized study, 21 men performed bicep curls after taking 2,400 mg of fish oil (containing 600 mg of EPA and 260 mg of DHA) daily for 8 weeks. Compared to placebo, fish oil inhibited the development of DOMS and prevented temporary loss of muscle strength.
Similarly, a 14-day study found that women who supplemented with 6,000 mg of fish oil (containing 3,000 mg of EPA and 600 mg of DHA) daily significantly reduced the severity of DOMS after bicep curls and knee extensions compared with placebo. .
Can improve exercise quality
Some studies show that the EPA and DHA in fish oil can improve athletic performance.
This is because their anti-inflammatory properties can prevent or reduce the loss of strength and range of motion that occurs with strenuous exercise.
In one study, 16 men took 2,400 mg of fish oil (containing 600 mg of EPA and 260 mg of DHA) daily for 8 weeks, then performed 5 sets of 6 biceps contractions. They maintained muscle strength during exercise and experienced less muscle swelling than those who took a placebo.
Another eight-week study of 21 men found similar results. Taking an equal amount of fish oil every day can reduce the temporary loss of muscle strength and range of motion after exercise.
Additionally, a 6-week study of 20 men who were resistance trained and followed a low-calorie diet to lose weight showed that daily supplementation with 4,000 mg of fish oil (containing 2,000 mg of EPA and DHA) can Maintain and even enhance healthy muscle strength in the lower body.
Therefore, fish oil may help maintain muscle strength while dieting, which is a regular part of bodybuilders' training.
Still, more research into the effects of fish oil on muscle size and strength is warranted.
May help muscle health as you age
Aging is associated with the progressive loss of muscle mass. After the age of 30, muscle mass decreases by 0.1-0.5% per year, and the loss increases sharply after the age of 65.
Maintaining and building muscle becomes more difficult as we age, in part because of a diminished response to resistance training and protein intake.
Interestingly, the anti-inflammatory properties of fish oil may increase muscle sensitivity to protein and resistance training, resulting in greater increases in muscle size and strength with age.
For example, a 16-week study showed that daily supplementation with 4,200 mg of omega-3s (containing 2,700 mg of EPA and 1,200 mg of EPA) significantly increased post-exercise muscle growth in older adults compared with younger adults.
Other studies have similarly shown that fish oil can build or maintain muscle mass in older adults, especially when combined with resistance training).
Although these results suggest benefits for middle-aged and older bodybuilders, more research is needed.
Need to add something?
Fish oil seems to be most effective at reducing DOMS, a condition common to many bodybuilders.
However, there is insufficient evidence of its effects on muscle size or strength.
Still, it may be worth taking fish oil for your overall health—especially if your diet lacks dietary sources of omega-3s—as this oil has many benefits, such as improving heart health and reducing inflammation.
If you choose to take it, it is recommended that bodybuilders consume 2,000–3,000 mg of EPA and DHA per day.
The EPA and DHA content of fish oil supplements will vary depending on the type of fish and the processing method used, so be sure to read nutrition labels and serving sizes carefully.
According to the European Food Safety Authority, EPA and DHA supplements are generally well tolerated and can be safely taken in combined doses of up to 5,000 mg per day.
Frequently reported fish oil side effects include an unpleasant aftertaste, burping, heartburn, stomach upset, and diarrhea.
generalize
Fish oil is rich in the omega-3 fats EPA and DHA.
These fatty acids may have multiple benefits for bodybuilders, such as reducing muscle soreness and alleviating severe DOMS. They may also help muscle strength and range of motion, but more research is needed.
It's important to note that fish oil supplements are relatively safe and may also boost other aspects of your health.
