Fish oil pills are nutritional supplements that provide omega-3 fatty acids, a type of unsaturated fat, which may be beneficial for promoting general health. They are also commonly used by weightlifters to help improve body composition. However, a healthy diet and effective workout program are required for optimal results. Consult a doctor prior to using any supplements.
Increased Muscle Protein Synthesis
Given proper nutrition and rest, weightlifting will help you build muscle. However, the actual act of lifting breaks down muscle tissue, which is why rest and a proper diet are essential. Taking fish oil pills can support weightlifting progress because, according to research from the February 2011 issue of "The American Journal of Clinical Nutrition," consumption of omega-3 fatty acids, which are in fish oil, can increase muscle protein synthesis to drive muscle growth and repair.
Sustained Performance
While experience can be beneficial in any sport, aging can hinder your abilities to perform as well as you did during your youth. Age-related declines in performance are of particular concern in high-intensity sports such as weightlifting. According to a study from the February 2009 edition of "Rejuvenation Research," consumption of omega-3 fatty acids can help you sustain athletic performance as you age. Because fish oil is composed of these fats, you may find it beneficial for maintaining your performance.
Increased IGF-1
Hard work in the gym isn't the only way to improve the results you reap from lifting; physiological factors such as hormone secretion are also influential. Hormones such as testosterone and insulin-like growth factor 1, or IGF-1, can promote increased muscle mass and may help prevent fat gain. A study published in the March 2006 issue of "The British Journal of Nutrition" found that consumption of omega-3 fatty acids -- the fats in fish oil -- encouraged higher levels of IGF-1. This study was performed on rats, so you may not experience the same benefit.
Improved Cardiovascular Function
The intensity of weightlifting can be stressful on your heart. While some cardiovascular stimulation can be healthy, too much exertion can be dangerous. Research suggests that fish oil may help mitigate adverse effects on your cardiovascular system. A study from the December 2008 edition of "Journal of Cardiovascular Pharmacology" found that consumption of fish oil helped reduce heart rate during exercise.
References
- "The American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: A Randomized Controlled Trial; G.I. Smith, et al.; February 2011
- "Rejuvenation Research"; Plasma Polyunsaturated Fatty Acids and Age-Related Physical Performance Decline; A.M. Abbatecola, et al.; February 2009
- "The British Journal of Nutrition"; Protective Effect Of Dietary Long-Chain N-3 Polyunsaturated Fatty Acids on Bone Loss in Gonad-Intact Middle-Aged Male Rats; C.-L. Shen, et al.; March 2006
- "Journal of Cardiovascular Pharmacology"; Fish Oil Reduces Heart Rate and Oxygen Consumption During Exercise; G.E. Peoples, et al.; December 2008
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