Did You Know Omega 3 Can Help Increase Your Muscle Mass?
Omega-3, especially docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), have been well researched and may be recommended for improving athletic performance. You may have already heard that omega-3s promote your heart health, but did you know omega-3 can also increase lean muscle mass?
DHA & EPA are both found in fatty fish such as salmon, tuna, sardines, herring, mackerel and halibut. Its quite important to include fish into your diet, if your diet does not include enough of these foods in a daily basis, you will need to talk to your dietician about taking an omega-3 or fish oil supplement. The FDA recommends to not exceed more than a total of 2 grams per day of EPA and DHA omega-3 fatty acids from a dietary supplement, it is always better to get nutrients in via a food source.
How Can Fish Oil Help me Increase Muscle Mass?
A scientific article found that omega-3 works on preserving your lean mass during calorie restriction, or in conjunction with aerobic exercise. It may help change your body composition and promote a leaner figure. Another article found that fish oil supplements promote greater improvements in muscle strength in elderly women who performed strength training. Omega-3 also improves insulin sensitivity, and one of the things insulin does is regulate protein formation. So omega-3 definitely works indirectly with muscle mass synthesis.
Are there Other benefits of EPA & DHA?
Research has shown an association of EPAs and DHAs intake with a reduction in inflammation. The decrease of inflammation may be linked to less muscle soreness, which means you can train more (and grow more lean muscle mass).
In addition, omega-3 has also been shown to increase blood flow to muscles during exercise. More blood flow gives more oxygenated blood to work the muscle further. Lastly, some research found that DHA may also improve your brain function. It may help you get greater focus and alertness during your training sessions.
I would really recommend to start eating more cold water fatty fish for a healthier body and better performance!
Article proudly brought to you by @futurelifeZA
About The Author
brigitte
Yes I am THAT girl that hopped around on an island in Panama on the first season of survivor South Africa (my claim to fame). Thank goodness I had a modeling career to fall back on because I was left starving and I didn't win the million bucks! I am anything but ordinary and I have learned to be ok with it. What drives me is the stuff that I love doing, spending time with good friends, learning from extraordinary people, drinking wine, writing, (did I mention drinking delicious wine?) I love traveling, nature, animals, exercise helping others to achieve their goals gives me a kick, I thoroughly enjoy music that moves me and love looking at and taking pictures that speak to me. I stay slim by following a healthy diet of wine and carrying my massive baby around (not sure how he got that big but he is huge, and very cute) - He is my absolute pinnacle out of everything I have done right so far. (I actually have some real weight loss secrets on The Jog Blog) I also run with my two Jack Russell's Jesse and James, James is really, lets call it, "big boned", so I wouldn't say we run marathons but we at least enjoy it thoroughly. Like all South African's I also love the odd South African Braai and grew up barefoot playing on dirt roads. The biggest goal in my life is to enjoy and savor every moment, to be mindful of each and every person and situation in my life and to be the master of my own mind. What do I do for a living? I have a bit of digital savvy, write a lot, manage projects and initiatives that help promote brands digitally and love a challenge. I am an avid entrepreneur Sport and Sports-development is close to my heart. I also proudly endorse Futurelife, Garmin, Adidas Eyewear and Cipla Nutrition. I help where I can do the best with what I have and give it my 110% I am the Glass-Half-Full girl and thank you for supporting The Jog Blog. You can have a look at my charity projects www.glamouraid.co.za or follow me @brigittewillers @glamouraid and @thejogblog oh and don't forget instagram @brigittewillers (totally obsessed) *laughs*
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Did You Know Omega 3 Can Help Increase Your Muscle Mass? cc. @futurelifeza http://t.co/5IAGdXB8ZS
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