Top 5 Benefits of Fish Oil for Muscle Builders

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.