Fish oil not only benefits heart and brain health, but also helps bodybuilders maintain muscle and joint health. Studies have shown that fish oil supplementation can help improve exercise performance and protect the body from the negative effects of aging.
Fish oil, rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), has been shown to have many benefits for bodybuilders. Fish oil supplementation not only helps reduce muscle soreness but also improves exercise performance and maintains muscle strength as you age.
Helps reduce muscle soreness
Muscle soreness is common after intense workouts, especially when you first start exercising or change your workout routine. This phenomenon, known as delayed onset muscle soreness (DOMS), usually occurs 12 to 72 hours after exercise and is associated with inflammation in muscle cells. DOMS can reduce performance during subsequent workouts, hindering fitness improvements.
Several studies have shown that fish oil can significantly reduce muscle soreness. In one randomized study, 21 men were asked to perform Bicep Curls after 8 weeks of supplementing with 2,400 mg of fish oil per day (containing 600 mg of EPA and 260 mg of DHA). Results showed that fish oil inhibited the development of DOMS and prevented temporary loss of muscle strength compared to the placebo group.
Similarly, a 14-day study in women supplementing with 6,000 mg of fish oil per day (containing 3,000 mg of EPA and 600 mg of DHA) also noted a significant reduction in muscle soreness after Bicep Curls and Knee Extensions.
Fish oil helps inhibit the development of DOMS and prevents temporary loss of muscle strength
Improve Exercise Performance
The EPA and DHA in fish oil not only help reduce inflammation, but also improve exercise performance by maintaining muscle strength and range of motion after high-intensity exercise.
An 8-week study in 16 men found that supplementing with 2,400 mg of fish oil per day helped them maintain better muscle strength and less soreness after performing 5 sets of Bicep Contractions. Another study in 21 men confirmed similar results, with the group taking fish oil maintaining muscle strength and minimizing muscle damage after exercise.
In particular, a 6-week study in 20 men, combined with a weight training regimen and a low-calorie diet, showed that supplementing with 4,000 mg of fish oil per day (containing 2,000 mg of EPA and DHA) helped maintain or increase muscle mass and strength while losing weight.
Support Muscle Health
As we age, our muscle mass gradually declines. After age 30, muscle mass can decrease by 0.1% to 0.5% per year, and this rate increases significantly after age 65. Maintaining and building muscle becomes more difficult due to reduced exercise performance and reduced protein synthesis in the body.
Fish oil, especially thanks to its omega-3 content (EPA and DHA), can help increase muscle sensitivity to protein, thereby supporting the building and maintenance of muscle mass. Studies show that omega-3 can help increase muscle endurance, size, and strength even as you age.
Fish oil may help increase muscle sensitivity to protein
A 16-week study showed that supplementing with 4,200 mg of omega-3s per day (containing 2,700 mg of EPA and 1,200 mg of DHA) significantly increased muscle growth after exercise in older adults, compared to younger adults. This suggests that fish oil may support muscle growth even as you age.
Although some studies have shown that fish oil may help maintain or increase muscle mass in older adults, especially when combined with resistance exercise such as weight training, further research is needed to confirm this effect.
Supports bone and joint health
A healthy bone and joint system is an important factor in the process of bodybuilding. Bones not only act as a place to attach muscles, but also protect the body from injury. As we age, bones can lose essential minerals, making them weak and prone to fracture. This can lead to problems like osteoporosis and osteoarthritis.
Calcium and vitamin D are both important for bone health, but some recent studies have shown that omega-3s in fish oil also have positive effects on bones. People with higher omega-3 intakes or higher blood levels of omega-3s may have better bone mineral density (BMD). One study found that omega-3 supplements may increase BMD in women without symptoms or bone pain, but did not have the same effect in women with osteoporosis.
Fish oil supplements may help reduce markers of bone breakdown, which may help prevent bone disease. However, more research is needed to determine whether fish oil actually has a protective effect on bones.
Fish oil helps support bone and joint health
Hopefully, through the content of the article, you have more information about the 4 unexpected benefits of fish oil for gym goers. Fish oil brings many benefits to bodybuilders, from reducing pain, improving exercise performance, to maintaining muscle strength even when dieting. However, to determine more clearly the role of fish oil in increasing muscle size and strength, more in-depth studies are needed. However, daily fish oil supplementation in the right dose is still an effective choice to optimize training results and protect muscle health.
