Why High-Strength Omega-3 is Essential for Your Fitness Regimen

Introduction:

In the fitness world, while most people are aware of the need to supplement protein, the importance of fish oil is often underestimated. Here are some data from comparative studies that show the clear differences in fitness results with and without fish oil supplementation:

 

  1. Muscle Gain Comparison:

Supplementing with fish oil can significantly increase muscle volume and strength. Research data shows that after 12 weeks of daily supplementation with 3 grams of fish oil, the individuals in the fish oil group, even under the same intensity of training, experienced a 14% increase in resting metabolic rate, a 10% increase in energy expenditure during exercise, a 19% increase in fat oxidation rate at rest, and a 27% increase during exercise. Additionally, thigh muscle volume increased by 3.6%, grip strength by 2.3 kg, and maximal repetitive strength of the upper and lower limbs by 4%, with no changes observed in the control group.【1】

Further, studies have found that omega-3 can increase the sensitivity of muscle cells to insulin and amino acids. After eight weeks of taking high doses of omega3 (4 grams), the muscle protein synthesis rate of the participants was 30% higher compared to the non-supplemented control group.【2】

 

  1. Fat Loss Comparison:

Saying that fish oil can aid in weight loss might be somewhat exaggerated, but numerous studies have proven that fish oil can significantly assist in fat reduction. As early as 1997, studies on the effects of fish oil on fat loss showed that participants, without increasing any additional exercise and merely by incorporating 6 grams of fish oil into their diet in place of an equal amount of other fats, lost about 2 pounds within three weeks, while the control group lost only 0.6 pounds. Although the change is slight, considering that the participants' dietary structure remained the same (high carbohydrates, low physical activity), the effects of fish oil were notably significant.【3】

Another study published in the International Journal of Obesity recruited 324 overweight and obese men and women to partake in a low-calorie diet rich in fish oil. Participants were required to consume additional fatty fish, lean fish, or fish oil capsules. Despite their diet being primarily composed of carbohydrates (making up 50% of total calories) with low protein intake (only 20%) and minimal physical activity, the results showed that male participants lost an average of 3.55 kg during the experiment (over a period of 4 weeks), while those consuming fish or fish oil capsules lost an additional 1 kg.【4】

The Principles Behind Fish Oil Fat Reduction:

  1. Increasing Metabolic Rate: Omega-3 fatty acids can increase the basal metabolic rate and energy expenditure after exercise, enhancing the efficiency of fat burning.
  2. Regulating Blood Sugar and Enhancing Insulin Sensitivity: Omega-3 fatty acids help improve insulin sensitivity, which aids in more effective blood sugar utilization and reduces fat accumulation. Moreover, enhanced insulin sensitivity can also promote muscle protein synthesis, helping to maintain or increase muscle mass, which burns more calories at rest than fat tissue.
  3. Affecting Appetite-Regulating Hormones: Studies have shown that omega-3 fatty acids can influence hormones involved in appetite control, such as cholecystokinin, which may help reduce food intake and support the weight loss process. 

 

  1. Comparison of Anti-inflammatory Effects and Muscle Pain/Recovery Speed:

Fish oil is a potent anti-inflammatory agent and plays a significant role in reducing localized inflammation and muscle pain caused by exercise. In a study published in the "Journal of Sports Medicine Clinical," all participants had not trained for 60 days prior to the experiment to ensure the accuracy of the results. The study found that participants who had been supplementing with omega3 long-term exhibited significantly lower levels of delayed muscle soreness and inflammation 24-48 hours after a high-intensity training session compared to those who did not supplement.【5】

 

  1. Reducing Cortisol:

Cortisol is a stress hormone, and high levels of cortisol are commonly seen in people trying to gain muscle and reduce fat. Excessive training, lack of sleep, and psychological stress can all lead to increased cortisol levels, which not only makes fat reduction more difficult but can also hinder muscle growth. Omega-3 fatty acids, especially those found in fish oil, can effectively inhibit the activation of adrenaline caused by mental stress, thereby reducing cortisol levels and helping the body to better enter a state of rest. This is crucial for the recovery and growth of muscles after intense weight training. According to a 2003 study by Delarue, the study examined the physiological responses under mental stress tests before and after supplementation with 7.2 grams of fish oil per day for three weeks. Results showed that after undergoing a mental stress test, the group that supplemented with fish oil had significantly lower increases in heart rate, blood pressure, energy expenditure, and blood plasma cortisol levels compared to the unsupplemented control group.【6】

 

  1. Heart Protection:

In fitness, especially during high-intensity strenuous exercise, the heart often faces significant stress, which can lead to insufficient blood supply and increase the risk of cardiovascular diseases. The role of fish oil in cardiovascular health is widely recognized. Studies confirm that daily intake of 4 grams of high-purity EPA fish oil can reduce the risk of cardiovascular diseases by 25-34%. 【7】Thus, the American Heart Association recommends consuming at least 1gram of fish oil daily to prevent heart disease.

  1. Joint Protection:

During fitness activities, heavy squats, deadlifts, and running can easily wear out joints. Due to joint wear caused by inflammation, many fitness enthusiasts might even experience joint issues similar to those of 60-year-olds when they are only in their 30s. Also attributed to fish oil's strong anti-inflammatory capability, numerous studies have confirmed that daily intake of at least 3 grams of fish oil can effectively alleviate symptoms of joint inflammation and pain, while reducing inflammation levels.

 

Reference：

【1】Logan, S.L. and Spriet, L.L. (2015) ‘Omega-3 fatty acid supplementation for 12 weeks increases resting and exercise metabolic rate in healthy community-dwelling older females’, PLOS ONE, 10(12). doi:10.1371/journal.pone.0144828.

【2】Smith, G.I. et al. (2011) ‘Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: A randomized controlled trial’, The American Journal of Clinical Nutrition, 93(2), pp. 402–412. doi:10.3945/ajcn.110.005611.

【3】Couet, C. et al. (1997) ‘Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults’, International Journal of Obesity, 21(8), pp. 637–643. doi:10.1038/sj.ijo.0800451.

【4】Thorsdottir, I. et al. (2007) ‘Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content’, International Journal of Obesity, 31(10), pp. 1560–1566. doi:10.1038/sj.ijo.0803643.

【5】Tartibian, B., Maleki, B.H. and Abbasi, A. (2009) ‘The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men’, Clinical Journal of Sport Medicine, 19(2), pp. 115–119. doi:10.1097/jsm.0b013e31819b51b3.

【6】Delarue, J. et al. (2003) ‘Fish oil prevents the adrenal activation elicited by mental stress in Healthy Men’, Diabetes & Metabolism, 29(3), pp. 289–295. doi:10.1016/s1262-3636(07)70039-3.

【7】Bradberry, J Chris, and Daniel E Hilleman. “Overview of omega-3 Fatty Acid therapies.” P & T : a peer-reviewed journal for formulary management vol. 38,11 (2013): 681-91.

 

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