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You need to cycle supplements to maintain their efficacy. The rule is start-stop-start and it helps you get the best outcome of the supplements. 

Whether you’re working out to sculpt muscles, lose weight or build endurance, the concept of cycling is not alien to you. When you diet, you cycle carbs and during High-Intensity Interval Training, you cycle fast paced cardio with moderate to get better results. By the same logic cycling supplements, particularly those containing stimulants is useful to maintain its efficacy.

WHICH SUPPLEMENTS TO CYCLE

As a rule, of thumb any supplement that contains stimulants needs to be cycled. Therefore, it makes sense to cycle pre-workouts and fat burners to keep their efficiency active. However, creatine is subject to conditional cycling.

PRE WORKOUT

Formulated primarily with caffeine, green tea and Yohimbe, pre-workout is the key to transforming your average session in a gym to an extraordinary one. Caffeine, the star ingredient in pre-workout supplements are extremely effective in enhancing the performance if taken before a workout. Caffeine boosts energy and mental focus by enhancing the adrenaline levels in the body. By improving your body’s metabolic rate, caffeine in a pre-workout will help increase the body’s metabolic rate and stimulates the central nervous system. At a dose of 3.3 milligrams per kilogram of body weight, caffeine has been shown to increase cortisol levels for up to three hours.

Cortisol is a stress hormone and elevated levels can make you jittery in the long run. Moreover, if you’re nibbling chocolates, having expresso shots during the day, then the additional caffeine can spell bad news for your adrenaline. Also, as your body acclimatizes to the effect of caffeine, you may not get the earlier rush of pre-workout.

WHAT SHOULD YOU DO

After using pre-workout for 2-3 weeks, you should take a break for 2-3 weeks.

FAT BURNER

Fat burner is an intelligent mix of herbs that work to suppress your appetite, interfere with the absorption of carbohydrates to help you build lean muscle mass. Usually, fat burners contain stimulants, like caffeine, Yohimbe, green tea, Garcinia Cambogia, epinephrine and hoodia. These ingredients when introduced in your system increase your heart rate, respiration, blood pressure. The cumulative effect of the fat burner on your body is to spike your metabolism and boost thermogenesis of your body to burn fat faster, in the short run. However, the effects do not last in the long run as the body adapts to the stimulants in the fat burner and works to establish homeostasis. This offsets the effect of the fat burner. Moreover, stimulants like caffeine can spell bad news for your cortisol level.

WHAT SHOULD YOU DO

It makes sense to give fat burners a break for 2-3 weeks, after using it for similar duration. You can even switch to a stimulant free fat burner during the rest period.

CREATINE

Creatine is one of the most researched supplements. It gives your muscles greater pumps for that explosive lifts and sprints. To get the full benefit of creatine, you must saturate your muscle cells with creatine.

In the Loading phase, you need to supplement with 20g of creatine for 5 days. However, if you have a sensitive stomach, reduce the dose and increase the duration, like you can supplement 10g for 10-12 days. 

During the maintenance phase, you should supplement creatine around 5g per day. For most individuals, 2-3g each day will be sufficient.

Ideally, creatine will improve your performance if you lift heavy (5-6 reps). If your reps are more than 10 or 11, you are not lifting heavy enough. Hence, supplementing with creatine will not be required.

Go off creatine when you revert to moderate lifts with higher reps. However, do remember that muscle anabolism happens when you push beyond the limit.

Exercise caution with supplements containing stimulants and cycle them. It will improve the efficiency of the supplement and will be kind to your wallet.

WHAT SHOULD YOU DO

For that explosive blast of energy, you should take creatine in two cycles. The cycle should be continued with two weeks gap.

• Loading phase (5-7 days)

You can take one serving of 5g with200ml of water or non-acidic beverage of your choice four times a day for 5 days.

• Maintenance phase (21 days)

One serving of 5g with 200ml of water or non-acidic beverage of your choice once a day, preferably post workout would give you good results.

It is also recommended that athletes should take creatine with a high carbohydrate drink like juice or concentrated carbohydrate solution or with a carbohydrate/protein supplement (like MuscleBlaze Mass Gainer) in order to increase creatine uptake.

The word fuel has a special significance for fitness enthusiasts. For muscle seekers, this extra dash of energy is required to finish one more rep and for competitive athletes, it can spell the difference between that coveted medal and defeat. Branched chain amino acids, comprise of three essential amino acids: leucine, isoleucine and valine and form 40 percent of the daily requirement of amino acids.

After you’ve eaten protein, amino acids reach your liver, where they are used as fuel or to rebuild muscles, depending on the need of your body.  Rather than monopolizing on BCAAs, the liver shuttles it immediately to the muscles, which makes them an easily available source of fuel for muscles, during intense workouts.

Unlike, other amino acids, the muscles can use BCAAs directly for fuel.

1. GET MORE ENERGY FOR WORKOUTS

A fierce training session can set off the process of catabolism or muscle breakdown. After depleting the reserve of muscle glycogen, your body accesses the easily available BCAAs stored in your muscles for fuel. The longer and intense will be your workout faster will be the depletion of BCAAs from your muscles. A BCAAs supplement right before your workout will add an incremental dosage of BCAAs to the reserve. This will give a boost of energy for mean training sessions.

Other than providing direct fuel to muscles, BCAAs delay the perception of fatigue.   French researchers discovered that during exercise, an amino acid metabolite is known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. The amino acid tryptophan is responsible for producing 5-HT in the brain. Several research studies have confirmed that valine, a BCAA lowers the amount of tryptophan that gets into the brain. Since you feel less fatigued you’re able to train for longer duration and push your muscles to the verge of failure.

2. BCAAS STIMULATE MUSCLE PROTEIN SYNTHESIS

Of the three BCAAs, leucine is the rock star of amino acids. It’s by far the most anabolic amino acid, according to the June 2013 issue of the ‘Journal of Physiology’. A series of cellular studies show that leucine directly activates a molecular switch called Mtor that tells the body to produce more muscle proteins. So leucine not only provides the building blocks for protein synthesis, it also plays a critical role in -regulating the process.  

If you are looking to build muscles, it is essential that you keep the level of testosterone (an anabolic hormone) on the higher side as against cortisol which is a catabolic hormone. Studies show that taking BCAAs during resistance training enhanced the testosterone level in the body and lowered the cortisol level in the blood. This means, BCAAs enhance muscle growth and prevents the breakdown of muscle proteins. Therefore, they are highly recommended before, during and after your training exercises to ensure muscle growth and recovery for greater strength, energy and fitness.

3. BCAAS DECREASE MUSCLE SORENESS

Several studies go on to prove that BCAAs taken before and after resistance exercise can reduce or delay onset of muscle soreness. In one 12-day-study, participants took either 10g of BCAAs or a placebo twice a day (morning and evening). In addition, after an overnight fast, they further took 20 g of BCAAs one hour before exercise and again immediately afterwards. Muscle soreness peaked two days after the workout. But the level of soreness was significantly lower when subjects took BCAAs. There was also less muscle damage and a faster recovery of muscle function in the BCAA group.

4.  BCAAs IMPROVE IMMUNITY FOR FASTER MUSCLE RECOVERY

Whenever you go to gym and lift weights, you place enormous amount of stress on the body. Research suggests that BCAA may increase the synthesis of muscle tissue and decrease muscle damage during exercise, and it may even contribute to a healthier immune system. Isoleucine, a component of BCAAs promotes muscular endurance by enhancing muscle recovery. It is also required in the production of haemoglobin in the body which is important for training as it supports enough oxygen supply to all parts of the body.

RECOMMENDED DOSAGE

Though BCAAs dosage varies from person to person depending on training and age, the recommended dosage for an average person can vary between 1 to 10 g.

BEFORE WORKOUT

• Take 5 to 10g of BCAAs supplements half an hour prior to intense training.

DURING WORKOUT

• 2 to 5g of BCAAs can be taken during the workout for better results.

AFTER WORKOUT

• Take 5 to 10g of BCAAs or slightly more, for optimum muscle repair and recovery.

In essence, if bodybuilding is your aim, BCAAs are a wonderful addition to your supplement arsenal. Try it to supersize your muscle growth.

THE RIGHT RATIO

You’ve heard that 2:1:1 is the right ratio for taking BCAAs (Leucine-Isoleucine-Valine) and often wondered that if leucine is the critical ingredient to bulk up muscles, why can’t the ratio be higher? After all, more is merrier and consuming BCAAs with a higher ratio of leucine will be just right to instigate muscle synthesis!

The truth is that building muscles require intense training. The longer you work out better will be the outcome. Valine builds your endurance and isoleucine promotes fat loss. While leucine is busy building and repairing muscles, the remaining two provide the fuel to add bang to your training sessions. Be sensible and choose BCAAs with the right mix of 2:1:1 to fuel your workout. The results will be outstanding.

BCAAS TIME

Whether you are a beginner or a pro, you should have BCAAs 20 to 30 minutes before workout.

References

http://www.ncbi.nlm.nih.gov/pubmed/22569039

Bodybuilding is a serious business. And the right fuel makes all the difference along with proper nutrition and dedicated training sessions. However, the walk down the supplement aisle is not that simple. Confusions abound as multiple products stare back at you. Choosing the right supplement is a crucial aspect of fat loss, muscle building, and performance. Know the must have supplements.

1.   WHEY PROTEIN

Whey will help you transform from scrawny to brawny. It’s the near perfect fuel that has blazed workout sessions of the next-door guy to the bodybuilders. Putting it simply, whey is the remnant of the cheese making process and forms 20 percent of the cow’s milk. The remainder 80 percent is casein. Whey is a quick acting protein, which means it fuels muscle cells quickly, whereas casein is slow to respond, but its effects last longer than the whey.

Early studies have linked whey protein supplements with a stronger immune system and athletic endurance and are touted as a way to increase energy, fight stress and improve mental focus. Whey Protein is a rich source of BCAAs (branched chain amino acids) leucine, isoleucine, and valine that comprises around one-third of the muscle protein and helps the body to build and regrow muscle fibers and reduces the loss of other amino acids to form muscle during exercise.

WHEN TO SUPPLEMENT

It makes sense to drink whey before and after a workout to receive wholesome benefits.

 

2.   BCAAS

To get the full spectrum of BCAA advantage, you need to supplement it, in addition to whey to build those muscles. Fueling your workout sessions with BCAA supercharges your immune health, because intense training sessions can stress your body. Moreover, BCAA as a supplement quickens the process of protein synthesis. This makes BCAA particularly invaluable for bodybuilders.

WHEN TO SUPPLEMENT

10-15g with a 2:1:1 ratio of leucine, isoleucine, and valine can be had safely as 20 minutes before workout. You can even have it in between your training sessions to reduce protein breakdown and for continuous flow of energy. Have it post workout to provide optimum nutrition to your muscles.

 

3.   CREATINE

Creatine is one of the most researched supplements. A lot of flesh foods like chicken and fish have it. Your body also processes creatine. In the liver, three amino acids arginine, glycine (non-essential) and methionine (essential) combine to form creatine. Skeletal muscles contain 95 percent of all creatine. Creatine is involved in the processing of the energy required by muscles. Naturally, energy demands multiply during training. The acceptable way to supplement creatine is through loading and maintenance phase. Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to compensate for the water loss. Research shows that creatine is most effective in high-intensity training and explosive activities, which makes it a mandatory supplement when you are weight training. Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports because it improves muscular endurance and increases anaerobic power and performance required in jump squats, knee extensions and repeated sprints.

WHEN TO SUPPLEMENT

Creatine in powder form can be easily mixed with other powder supplements, as a pre or post-workout beverage. In order to increase absorption, you should have creatine with a sugary beverage to enhance absorption, since it increases insulin levels.

 

4.   HIGH-QUALITY MULTIVITAMIN

Supplementing your workout regime with a high-quality multivitamin helps ensure the presence of essential nutrients required for multiple metabolic reactions. Multivitamins enhance the growth of your lean muscle mass. Further, it helps in speedy recovery of your ruptured muscles while helping you overcome fatigue. A high-quality multivitamin can also help you maintain a perfect body metabolism. Further, multivitamins boost your physical performance by providing you the necessary energy and stamina required during your training session. Antioxidants in a potent multivitamin help maintain a healthier immune health and also optimize digestion.

WHEN TO SUPPLEMENT

Have the recommended dose along with meals

5.   FISH OIL

Enriched with heart-healthy omega-3 fatty acids, namely eicosapentaenoic acid and docosahexaenoic acid, fish oil may also impact your muscles’ ability to grow. A study published in the journal “Clinical Science” in 2012 found that a specific type of omega-3 fatty acid, found in fish oil, optimized muscle growth in healthy people when their insulin and amino acid concentrations spiked. A typical post-workout protein shake with carbohydrates in the form of fruit or juice will raise your insulin levels and flood your system with amino acids so you can experience muscle growth.

WHEN TO SUPPLEMENT

Taking fish oil within 30 minutes before or after eating is just as good as taking it with a meal.

Recruit supplements along with nutrition and workouts to supercharge your muscle growth and spell the difference between an average and awesome workout.

Does the fitness buff or bodybuilder in you avoid carbs? If your answer is yes, know why you shouldn’t be making this nutritional mistake and how it affects your success with muscle building.

For most people on the muscle building route proteins and fats are the allies and carbohydrate is the enemy, the essential evil that has to be avoided at all cost. Little do such folks realize that by avoiding carbohydrates they have short-changed their muscle building goals? When broken down to basics carbohydrates are glucose, proteins are amino acids and fats are essential fatty acids. Whereas the body has to rely on foods to receive essential fatty acids and a couple of essential amino acids, it can break down proteins or fats in glucose, which is the preferred fuel for the brain and for muscles during a workout. Perhaps, the whole idea of avoiding carbohydrates stems from here, which is not right and for good reasons.

1.   BIGGER MUSCLES NEED CARBS

With 4 kcal per gram, carbohydrates sources such as cereals, fruits and vegetables are dense in vitamin and fiber. Moreover, starchy complex carbohydrates like potatoes and long-grain rice help to replenish muscle glycogen reserve, which is used as fuel during workouts, especially during prolonged continuous or high-intensity exercise.  When these carbohydrate stores are inadequate to meet the fuel needs of an athlete’s training program, the results include fatigue – reduced ability to train hard, impaired competition performance, and a reduction in immune system function. Humans can store approximately 350 g (1,400 kcal) in the form of muscle glycogen, an additional 90 g (360 kcal) in the liver, and a small amount of circulating glucose in the blood (~5 g, or about 20 kcal). To build bigger muscles, you need to work out hard, which will result in the breakdown of the existing muscles and then use dietary proteins to fuel muscle synthesis. If you don’t eat enough carbs you’ll lack the energy required for intense workouts. As a result, your muscle building suffers.  The American College of Sports Medicine agrees and recommends, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time.

2.   EAT CARBOHYDRATES TO PRESERVE LEAN MUSCLE MASS

It’s a no-brainer that glucose stored as glycogen in the muscle tissues and the liver is the body’s preferred source of fuel when you work out. In humans, the majority of glycogen is stored in skeletal muscles (500 g) and the liver (100 g).  When your body depletes the glycogen reserve of carbohydrates, it moves on to the other source of fuel, which is your lean muscle which itself is the reservoir for amino acids.  Thus, by restricting carbohydrates your body goes in a catabolic mode and attacks those lean muscles that you are trying hard to build.

3.   PUMP YOUR MUSCLES WITH CARBOHYDRATES

Carbohydrates act as a cheaper substitute for creatine. Just like creatine, carbs give you more energy for workouts and contribute to the swell of the muscles. Next to water and protein carbohydrates is stored as glycogen in your muscles. This allows you to build bigger and firmer muscles because your muscles store 2.7g water per gram of glycogen. 

CARB-RICH FOODS

Many everyday foods and fluids contain carbohydrates but have different features.  Earlier, carbohydrates were classified as either simple or complex, and more recently, the terms low and high glycemic index (GI) are being used. From a sports nutrition point of view, it is more helpful to classify carbohydrates as nutrient-dense, nutrient-poor or high-fat.

Category	Description	Examples	Use for athletes
Nutrient-dense carbohydrate	Foods and fluids that are rich sources of other nutrients including protein, vitamins, minerals, fibre and antioxidants in addition to carbohydrate	Breads and cereals, grains (e.g. pasta, rice), fruit, starchy vegetables (e.g. potato, corn), legumes and sweetened low-fat dairy products	Everyday food that should form the base of an athlete’s diet. Helps to meet other nutrient targets
Nutrient-poor carbohydrate	Foods and fluids that contain carbohydrate but minimal or no other nutrients	Soft drink, energy drinks, lollies, carbohydrate gels, sports drink and cordial	Shouldn’t be a major part of the everyday diet but may provide a compact carbohydrate source around training
High-fat carbohydrate	Foods that contain carbohydrate but are high in fat	Pastries, cakes, chips (hot and crisps) and chocolate	‘Sometimes’ foods best not consumed around training sessions

CARB TIME

1.   Immediately after waking up: You need to eat carbohydrates in the morning because your body is in a fasted state and cortisol levels are high. Cortisol has a catabolic effect on the body and causes muscle breakdown.

2.   Pre workout: Eating carbohydrates before 1 to 1 ½ hours before exercise provides you the energy required for intense workouts.

3.  Intra-workout: For exercise lasting longer than 90 minutes, you need to consume carbohydrates 30 minutes into the workout to allow longer and intense exercise. Recommended sources of carbohydrate to eat or drink during exercise include easily digested carbs, such as fruits, energy gels and energy bars.

4.   Post workout: High glycemic carbohydrates after exercise cause insulin to spike which pulls amino acids from the blood and delivers them to the muscle tissue.

Your carb intake varies on your exercise intensity. Still, 30 to 60 percent of your diet should come from carbs. For survival, you need a bare minimum of 130 g or 520 kcal per day. The recommendation doubles in athletes, and endurance athletes like bikers, marathon runners, triathlon athletes etc.), may need to increase their carbohydrate consumption up to 70 percent of the daily caloric intake

References

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/

http://sportsmedicine.about.com/od/sportsnutrition/a/Carbohydrates.htm

http://www.extension.iastate.edu/humansciences/content/carbohydrate

http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much

Fish oil is a great source of Omega-3 and Omega-6 fatty acids. Just like the name suggests, fish oil is obtained from fishes. It is popular because of the various health benefits it offers. In this article, you’ll learn everything about this super-effective supplement.

This article will throw lights on certain aspects of fish oil:

• Health benefits of fish oil
• Fish oil for weight loss
• Fish oil’s role in bodybuilding

So let’s begin with everything fishy!

The origin of fish oil

Fish oil is obtained from the oily tissues of the fishes. Fish oil has always been a subject of the studies because it is believed that it can benefit humans a lot. And various studies have suggested that fish oil can be used in treating various diseases and alter life-threatening conditions like cancer. The Omega-3 found in fish oil is actually not produced by the fishes. It gets collected in the body of fishes by consuming microalgae or when they eat smaller fishes that have omega-3 stored in their bodies.

We humans cannot produce these omega-3 and omega-6 fatty acids but we do need them to support various vital body functions. This is why we need to eat food sources that are rich in these. Fish oil and fish oil capsules are an easy way to include these essential components in our daily diet and avail various health benefits that they have to offer.

Fish Oil Nutritional Information

Fish oil is a potent source of omega-3 fatty acids. These can also be called polyunsaturated fatty acids. Our body is capable of producing most of the fatty acids but not Omega-3. This is why fish oil supplements are recommended. Fish oil contains 2 key components of Omega-3 fatty acids– DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid). These fatty acids are popularly known as marine omega-3 fatty acids, however, there are some plant sources of these, like flaxseed, pines, nuts, etc. Not all fishes are rich in these, but only certain types of fish. Omega-3 is highly beneficial for human health.

Marine water fishes and freshwater wishes have a difference in the content of DHA and EPA. A wide range of fishes contain lean and fatty acids and this is why the oil in their tissues also varies. The oil content can be anywhere between 0.7-15.5%. There is also a difference in the way the lipids impact the organs once you consume them.

Studies have shown that consumption of fatty fishes helps in boosting DHA & EPA levels in the blood serum. Salmon fish is considered the best as it helps in boosting omega-3 and omega-6 levels in your body. Other great fishes to consume are tuna, swordfish, mackerel, tilefish, and albacore tuna.

However, when you consume carnivorous fishes, there is an increased chance of aggregation of toxic substances in the body as they are placed on the topmost position of the food chain. This is why you should be careful with the consumption of such fishes and try to have them once or twice a week only.

Benefits Of Using Fish Oil

Fish oil has various health advantages. The key benefits of consuming fish oil are mentioned below:

• Improves cardiovascular health: Fish oil is helpful in boosting the health of your heart and also prevents and minimizes the symptoms of many cardiovascular diseases as it has anti-inflammatory properties. Many studies suggest that people who consume omega-3 on a regular basis have a higher survival rate in case of a cardiac arrest.
• Helps in diabetes management: Another benefit of fish oil is that it helps in controlling diabetes. Many research studies suggest that the risk of diabetes and the likelihood of cognitive impairment can be minimized as fish oil helps in protecting the hippocampus. Oxidative stress, caused by free radicals, is said to further complicate the diabetic situation. Oxidative stress can be lowered with the help of regular fish oil consumption.
• Controls symptoms of Alzheimer’s disease: Fish oil is vital for improving mental health and cognition as the fatty acids in it helps in improving brain function. Studies suggest that fish oil can help in slowing down the pace of cognitive decline and can also lower the chances of brain atrophy due to age. It also can be helpful in delaying the onset of Alzheimer’s disease along with other mental conditions.
• Controls anxiety: As per a study that was published in the European Journal of Neuroscience, fish oil can be helpful in reversing the symptoms of anxiety and depression in rats. This study holds certain importance as the supplementation was provided during the years of brain development. Based on the study, it was established that supplementing your kids with fish oil regularly can help in sound brain development and prevention of anxiety, depression, and other related disorders at the later stage of their life.
• Boost skin and hair health: Fish oil is highly nutritious and provides great nourishment to your skin and hair which results in their improved health. The good fats present in fish oil can be absorbed by the skin and this helps in maintaining skin elasticity and keep you looking young for longer. Fish oil reverses the ageing process. DHA & EPA solves the issue of thinning hair, dandruff, eczema, sunburn, and other skin or hair-related problems.
• Treats eye disorders: Fish oil is also proved to be beneficial in reversing eye disorders. DHA & EPA in fish oil helps in reducing the risk of macular degeneration and also lowers the risk of cataract.
• Enhances immunity: Fish oil capsules are also a great way of boosting your immunity levels. Salmon is a kind of fish that contains fish oil and antioxidants called astaxanthin, which helps in improving the immune system function.

Fish Oil for Weight Loss

Another great benefit of fish oil is that it speeds up the weight loss process. If anyone is looking forward to shedding the extra kilos and getting in shape, fish oil capsules are your best bet. When combined with a balanced diet and regular exercise, fish oil aids weight loss. As per a study, fish oil capsules can be consumed with workouts and a nutritious diet to boost the fat loss process and enhance the metabolism along with heart health. It also helps in lowering the levels of triglycerides and cholesterol.

In another study conducted on the same control group as the previous study, it was discovered that people who ate 6g of fish oil per day for up to 3 weeks lead to a reduction of fat mass. Fish oil helps your body in the consumption of fatty acids to generate energy. Including Omega-3 in your diet through fish oil capsules or fishes can keep you satiated. This keeps you away from unhealthy snacking and thus promotes weight loss. 

If you’re a fitness freak or a serious bodybuilder, you should consider including fish oil supplements to your supplement stack as they are highly beneficial for muscle building.

Fish Oil for Bodybuilding

Those who are into serious bodybuilding realize the importance of fish oil for muscle growth. Many bodybuilders use fish oil for muscle building. Here is how it helps:

• Helpful in reducing muscle soreness

After you perform an intense or unfamiliar workout outline, you are most likely to feel muscle soreness and stiffness. Known as Delayed Onset Muscle Soreness (DOMS), this phenomenon is very common. The reason for it is the inflammation in your muscle cells. DOMS can adversely affect serious bodybuilders and their performance. Fish oil can be helpful in this case as it curtails muscle damage and inflammation caused after an intense resistance training session. 

• Helpful in enhancing performance

Various studies have shown that DHA & EPA present in fish oil is good for boosting athletic performance. These components have anti-inflammatory properties that help in controlling the decline in strength and range of motion that occurs due to heavy-duty workouts. This helps in enhancing the performance at the gym. In another study, it was discovered that consuming a low-calorie diet in combination with resistance training and regular fish oil supplementation not only supports weight loss but an increased lower-body muscle strength.

• Prevents muscle loss due to ageing

It’s natural for anyone to lose muscle mass as they age. Post 30 years of age, your muscle mass can go down by 0.1-0.5% every year and this rate shoots up once you are more than 65 years of age. With age, your response to resistance training and protein intake reduces and you can encounter difficulty in maintaining or building muscle. Fish oil has anti-inflammatory properties that help in improving muscle’s sensitivity to resistance training and even protein to enable muscle gain as you age.

So, you can comfortably use fish oil for muscle growth. You also enjoy other health benefits of fish oil along with muscle building. However, you should refrain from using fish oil or fish oil supplements in the following cases:

• You’re pregnant: Though omega-3 is good for pregnant women, you should still consult a doctor. Usually, pregnant women are advised to consume fish oil capsules instead of fish to reduce the chances of consuming the toxic substances present in predatory fishes as it can affect the health of the fetus.
• You’re dealing with blood disorders: The risk is that when fish oil consumption exceeds the recommendation, you can be at a higher risk of increased bleeding. If you bruise easily or are on some blood-thinning medications, avoid using fish oil supplements or consuming fish. Consult your doctor.
• You’re dealing with allergies: If you’re dealing with food allergies or any other type of allergies, it is best to avoid fish oil as it can aggravate the condition.

Some common side-effects of Fish Oil:

1. Rashes
2. Heat burn
3. Lowered immune response
4. Loose stools
5. Nose bleeding
6. Reduced capacity of blood clotting by your body

How to Take Fish Oil?

You can include fish in your diet if you are a non-vegetarian or consume fish oil capsules. Consume fish oil in the recommended daily dosage to enjoy the maximum benefits. Try to reduce your fish intake to either once or twice a week. If you are consuming fish oil capsules, make sure that you are not having more than 3g per day.

Hope this article helped you in knowing fish oil better.