Fish oil, which contains omega-3 fatty acids, is associated with a number of benefits, from supporting cell membranes to improving brain function. Although fish oil probably isn't your first supplement choice while weight training, evidence indicates that it can be beneficial for weight lifters by boosting muscle growth and recovery. Consult your health-care provider before taking any supplements.
Muscle Protein Synthesis
Fish oil can help boost muscle protein synthesis, or the process inside muscle cells that synthesize the muscle proteins actin and myosin. This leads to an increase in muscle cell size, especially when combined with weight training. Scientists at Washington University School of Medicine investigated the effects of omega-3 fatty acids on muscle protein synthesis on young and middle-aged adults. They reported in the September 2011 issue of "Clinical Science" that subjects consuming 4 g of omega-3 fatty acids daily for eight weeks experienced increases in the rate of muscle protein synthesis and muscle cell size.
Inflammation
Resistance exercise causes muscle damage that leads to inflammation, which impairs muscle recovery by increasing soreness, loss of strength and muscle weakness. Taking fish oil may reduce inflammation associated with muscle damage caused by lifting weights. Researchers at the University of California found that omega-3 fatty acids attach to pro-inflammatory cells called macrophages and prevent them from increasing inflammation in your body. The findings were published in the September 2010 issue of "Cell."
Body Composition
One of the reasons people lift weights is to improve body composition, or the ratio of muscle to fat in your body. Scientists at Gettysburg College observed that healthy adults taking 4 g of fish oil for six weeks experienced improvements in body composition compared with those who received 4 g of safflower oil, according to findings reported in the October 2010 issue of the "Journal of the International Society of Sports Nutrition."
Interactions
If you are taking any medications, such as blood-thinning medications, cyclosporine and diabetes medications, they may interact with fish oil, according to the University of Maryland Medical Center. Consult your health-care provider before taking fish oil supplements.
References
- "Clinical Science"; Omega-3 Polyunsaturated Fatty Acids Augment the Muscle Protein Anabolic Response to Hyperinsulinaemia-hyperaminoacidaemia in Healthy Young and Middle-Aged Men and Women; G.I. Smith et al.; September 2011
- "Cell"; GPR120 Is an Omega-3 Fatty Acid Receptor Mediating Potent Anti-inflammatory and Insulin-Sensitizing Effects; D.Y. Oh et al.; September 2010
- "Journal of the International Soceity of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults; E.E. Noreen et al.; October 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; 2011
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