What is Omega-3?
Pretty sure that you must have come across the term Omega-3 if you have anyone who ails from cardiac conditions or is a super-hyped fitness freak. Fish oil is another tag along phrase with Omega-3. So what really is this supplement and how is it relevant in building muscle? Do Omega 3 Supplements Work? In todays post we will discuss about all things Omega-3.
Fatty acids are an essential component for a smooth running of our health and that is what Omega-3 provides. But there are 3 varieties of which only one is produced in plants. In this post about Omega-3 Supplements for Bodybuilding we will discuss the fundamentals, relevancy in bodybuilding nutrition and how to use them.
So the three types of omega-3 are termed as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is mainly found in plants an organic thing while the other two are more commonly built-in seafood. Functionally ALA is mostly converted into energy when consumed.
Mostly found in black walnuts, canola oil, flax seed, hemp seeds and soy beans. These are clearly vegetarian- friendly. DHA .EPA is used in producing signaling molecules that helps reduce inflammation and has some a few physiological roles. And now fish oil comes into play for this is what it’s famous for. If your diet lacks of fish and any type of seafood then supplementation is necessary.
DHA is the most important component of the three. It is a vital component for the brain,retina in the eye and some other primary body functions. This too is found in seafood, fish oils and significant compositions are also available in meat and dairy products. The good news for vegans is that micro-algae also has this component.
How Omega 3 Supplements Work in bodybuilding
Lets face it. For a classic physique commitment in every aspect is a must. Which means 7-8 hours of sleep, balanced diet, balanced workout. But not all of us are good at balancing all three in a scale. Most of us are prone to skip meals, consume junk food, loss sleep etc. The common myth of go hard or go home been only applicable to the gym is still popular specially among beginners.
When we say go hard it also encapsulates your diet. What most people misunderstand is that sticking to the proper diet is easier than working out, when actually it’s vice versa. Which brings us to the topic of Do Omega 3 Supplements Work for building muscle. Well the short answer is yes! Lets see how.
Improve workout levels
We have talked about how pre-workout supplements function to keep the mind well focused during a workout. Also how it regulates blood circulation, maintains body strength. Omega-3 has a biologically similar function in this aspect.
The anti-inflammatory property present in EPA & DHA assists in reducing or at times preventing strength reduction from certain exercises. As an example think how spent you are once you squat 400 pounds, or when you perform the king of all exercises, the deadlift. Omega-3 will help you in retaining your strength for the rest of the workout.
There have been many controlled experiments carried out to test the visual results of these supplements. Sure enough the men who consumed Omega-3 in a controlled, regular dosage maintained good range of motion and temporary muscle strength loss during workout. The rough dosage contains about 2.4 g of fish oil.
Helps in reducing soreness
Try to imagine right now the pain you feel after a hectic leg/back/chest workout. For some it could be the morning of the following day. I literally can’t get out of the bed after a leg workout for my lower back feels like it’s made out of brick.
The cause for this phenomena is inflammation. This where fish oil jumps to the rescue. Studies have discovered that men and women who used Omega-3 for at least 2 weeks experienced reduced inflammation after a leg/arm workout. Dosage used roughly contains about 6 g of fish oil.
Consistent muscle strength while aging
The harsh truth is that as you age responsiveness for strength training and calorie intake depreciates. Hence building and maintaining muscle is not that easy. Fortunately the anti-inflammatory property of Omega-3 will muscle responsiveness for weights and protein intake, thus helping your gains.
This too has proven visual results where adults gained more muscle mass over youngsters in a given timeline, when supplemented with Omega-3. Visit here for full theoretical analysis.
Best Omega-3 Supplements
Nordic Naturals Ultimate Omega
The formula used outputs perfect concentrations required for a healthy heart. It has good absorption, good taste and is in the form of triglyceride which is the component found in fish. It has a lemon taste.
Every batch of Nordic Naturals fish oil is crafted from fresh, wild-caught, omega-rich fish; Nordic Naturals is committed to using only non-GMO ingredients; Gluten- & dairy-free. These are made out of fresh caught sardines and anchovies. The feel is soft gelatinous and composition is about 1.3 g of Omega-3.
Purchase here->Nordic Naturals Ultimate Omega
InnovixLabs Triple Strength Omega-3
It has 900 mg of Omega-3 per capsule. Made without dairy, eggs, corn, shellfish, tree nuts, peanuts, wheat/gluten, soy protein, sugar, GMOs, yeast, Chinese ingredients, and artificial colors or flavors. It has no bad odor, fishy burps or any sort of aftertaste. A well recommended Omega-3 supplement for bodybuilding.
Purchase here->InnovixLabs Triple Strength Omega-3
Ultra Omega-3 500 EPA/250 DHA
It is free of mercury and other harmful contaminants. Manufactured under strict health guidance. No fishy burps, nausea or any odor. Also it supports brain health and it is GOED certified which means it is of best quality.
Purchase here->Ultra Omega-3 500 EPA/250 DHA
Omega-3 Dosage
The regular disclaimer has to be made regardless of the supplement. And that is: if you don’t EAT a proper balanced diet and get enough sleep with the accurate workout routine no supplement will help you. A diet rich in protein, carbs must be consumed in order to witness results.
That said consume a minimum of 2.8 g of combined EPA and DHA. More importantly experts have stated that it needs to be consumed with food and not first thing when you wake up.
The reason behind this is the maintenance of Omega-3 to Omega-6 ratio. Omega-6 is a topic for another day, but basically it is found in dairy, poultry, pork, red meat.
The balance between Omega 6 and 3 must be maintained at 1:1 or maximum at 4:1. Also experts say that consumption at night before bed helps in relieving joint pain, arthritis and gives better sleep quality so you can try that as well.
Omega-3 Side Effects
There a few controversial theories concerning this matter. Some studies have shown that higher concentrations of Omega-3 ties to the risk of prostrate cancer for men.
Controversially other research have proven that a higher concentration of Omega-3 resulted in lower risk of prostrate cancer. Also too much supplementation may collide with medications affecting blood clotting. After all Omega-3 reduces inflammation which is the initiating factor for clots.
Apart from these the rest of the side effects for over-supplementation are pretty elementary. Headache, bad breath, diarrhea, nausea, bad-smelling sweat are some of them.
Final Thoughts
No doubt that the thought of “it’s not that beneficial for bodybuilding” must have crawled into your mind specially if you are young. But what you must know is that what we talked about is only one aspect of Omega-3 which is how Do Omega 3 Supplements Work to build muscle.
Other health benefits include less likely to die from cardio diseases, helps reduce ADHD, Depression, other conditions affecting normal brain function and the nervous system. So it is definitely worth your money and it is pretty cheap considering other forms of supplements. Take charge of your health and grow your body.
