Maurice Boscorelli
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Take a fish oil supplement that is rich in omega-3 fatty acids to get the most out of your workouts. A new study in The American Journal of Clinical Nutrition found that supplementing with 2 grams of fish oil a day enhances the effects of strength training. Fish oil supplementation has been shown to improve cardiovascular and central nervous system health, and it acts as an anti-inflammatory. Plus, it is involved in energy production, can support muscle function, and has protein-building properties, which is why researchers wanted to see if it could induce greater strength gains.
The study used older women with an average age of 64 and divided them into two groups: a group that only strength trained (did not take fish oil), and a group that took 2 g/day of fish oil for 90 days and strength trained. The strength training program was fairly intense and included eight lower body exercises of 3 sets of 8 to 10 repetitions using 70 to 80 percent of the 1 RM. Both groups increased strength and lower body power after three months but the group that took fish oil w/ training saw significantly greater gains than the women who just strength trained. The fish oil w/ training group also improved functional capacity more than the group that only strength trained as measured by a step-up and sit-to-stand test.
Although not statistically significant, the fish oil w/ training group also decreased body weight by 1.3 kg over the three month study compared to the group that did not supplement that did not lose any weight. Researchers didn’t measure body fat percentage so we don’t know how the exercise and supplementation affected it. They did measure plasma omega-3 levels and found significantly higher concentration of omega-3 fatty acids in the cells, which indicates that the fish oil could directly support the nervous system and muscle function. It’s likely that the dramatic strength gains seen in the fish oil w/ training group are due to an in crease in neuromuscular strength from better muscle function and improved nerve signaling. For example, it is thought that fish oil is incorporated into the lipid layers of cells making them more fluid and improving the cells sensitivity to acetylcholine, which triggers the muscle to contract.
Additionally, researchers performed electromyography on the lower body muscles and found greater muscle activation in the group that took the fish oil w/ training. This suggests that taking fish oil can improve protein synthesis pathways, which induces more muscle gain from training. Previous studies show that fish oil enhances these muscle building pathways and that taking fish oil without additional exercise can trigger fat loss and improve body composition.
For best results with fish oil, make sure your supplement contains primarily DHA and EPA because these are the fatty acids that convey the greatest health benefits. The 2 grams a day dose used in this study is below the amount recommended by the American Heart Association and the UK government. Studies show larger doses of 3 to 6 grams a day can convey greater health benefits. Think of it as if you are replacing your daily fat intake, which is likely in the 40 to 60 gram range, with 3 to 6 grams of the very healthiest fat available.
References:
Rodacki, C., Rodacki, A., et al. Fish Oil supplementation Enhances the Effects of Strength Training in Elderly Women. American Journal of ClinicalNutrient. 2012. 95, 428-436.
The study used older women with an average age of 64 and divided them into two groups: a group that only strength trained (did not take fish oil), and a group that took 2 g/day of fish oil for 90 days and strength trained. The strength training program was fairly intense and included eight lower body exercises of 3 sets of 8 to 10 repetitions using 70 to 80 percent of the 1 RM. Both groups increased strength and lower body power after three months but the group that took fish oil w/ training saw significantly greater gains than the women who just strength trained. The fish oil w/ training group also improved functional capacity more than the group that only strength trained as measured by a step-up and sit-to-stand test.
Although not statistically significant, the fish oil w/ training group also decreased body weight by 1.3 kg over the three month study compared to the group that did not supplement that did not lose any weight. Researchers didn’t measure body fat percentage so we don’t know how the exercise and supplementation affected it. They did measure plasma omega-3 levels and found significantly higher concentration of omega-3 fatty acids in the cells, which indicates that the fish oil could directly support the nervous system and muscle function. It’s likely that the dramatic strength gains seen in the fish oil w/ training group are due to an in crease in neuromuscular strength from better muscle function and improved nerve signaling. For example, it is thought that fish oil is incorporated into the lipid layers of cells making them more fluid and improving the cells sensitivity to acetylcholine, which triggers the muscle to contract.
Additionally, researchers performed electromyography on the lower body muscles and found greater muscle activation in the group that took the fish oil w/ training. This suggests that taking fish oil can improve protein synthesis pathways, which induces more muscle gain from training. Previous studies show that fish oil enhances these muscle building pathways and that taking fish oil without additional exercise can trigger fat loss and improve body composition.
For best results with fish oil, make sure your supplement contains primarily DHA and EPA because these are the fatty acids that convey the greatest health benefits. The 2 grams a day dose used in this study is below the amount recommended by the American Heart Association and the UK government. Studies show larger doses of 3 to 6 grams a day can convey greater health benefits. Think of it as if you are replacing your daily fat intake, which is likely in the 40 to 60 gram range, with 3 to 6 grams of the very healthiest fat available.
References:
Rodacki, C., Rodacki, A., et al. Fish Oil supplementation Enhances the Effects of Strength Training in Elderly Women. American Journal of ClinicalNutrient. 2012. 95, 428-436.
