Fish oil can help you gain muscle mass and improve your hormonal profile. In addition to being found in protein rich foods such as salmon, you can purchase it in supplement form, in both oil and capsules. Fish oil, like other fats, can be a source of energy production as well, and might be particularly useful if you are utilizing a low-carbohydrate diet. Consult your physician before beginning any diet or exercise program.
What is Fish Oil?
Fish oil is fat in liquid form, and is found in the fatty tissues of some fish, such as salmon, albacore tuna, and shark. It contains the essential fatty acid omega-3, which is required for hormone production and regulation. Fish oil is considered essential because you cannot produce omega-3 fatty acids in the body, such as eicosapentaenoic acid, and docosahexaenoic acid. While those fatty acids have multiple roles in the body, they do have a specific effect on your ability to gain lean muscle mass.
Fat and Testosterone
Testosterone is the primary anabolic, or growth hormone. Your ability to produce it, regardless of gender, depends in part on your ability to convert dietary fat to hormones. Research by Dr. Christina Wang of the University of California at Los Angeles has shown that diets too low in fat can have a detrimental effect on your production of testosterone, as well as other hormones. So you need a certain amount of fat in your diet, but not just any fat. Fish oils are polyunsaturated, which makes them healthier than saturated fats.
Direct Benefits of Fish Oil
Research by Dr. George Smith of Washington University has shown that supplementation with omega-3 fatty acids can have an anabolic effect, helping you add muscle mass if you are engaged in resistance training. Further research by Dr. David Wohl of the University of North Carolina has shown that not only does fish oil have an anabolic effect, it can also help reduce triglyceride levels, with no affect on blood glucose levels.
How Much Fish Oil?
If you are going to start adding extra fish oil into your diet, you still need to fit it into your nutrient profile. Fish oil is still a fat and contains nine calories per gram, as opposed to proteins and carbohydrates which contain only four calories per gram. Often only a couple of capsules a day will be enough to improve your ability to build muscle and add weight, but if your concern is gaining too much, you may need to limit your intake.
References
- Pub Med: Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial
- Pubmed: Low-fat high-fiber diet decreased serum and urine androgens in men. 2005
- Pubmed: Randomized study of the safety and efficacy of fish oil (omega-3 fatty acid) supplementation with dietary and exercise counseling for the treatment of antiretroviral therapy-associated hypertriglyceridemia.
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