Fish oil in bodybuilding. Harmful or helpful?

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My brush with you, ladies and gentlemen!

Sunday, outside the second day drumming rain than not the time to stay one's stomach and talk about nutrition, namely on the subject of fish oil in bodybuilding . After reading you will learn all about their beneficial properties for the bodybuilder as it affects muscle mass, as well as his right to use and much more useful.

Take their seats friends, we start.

Fish oil in bodybuilding. What, what, and why.

I think when you hear the combination of fish oil, then immediately immediately recall childhood and a half-hour chase for a parent, that this drink Poisonusable yellow substance. Personally, I remember it was a time when I was young and otherwise fidget from their parents, when they took care of my health, and tried to persuade me to drink incomprehensible oily liquid in the spoon. As I returned his attractive face - it had to be seen, however, is necessary to pay tribute to their loved ones, they always managed (after a long ordeal) to pour into my fish oil.

One time I remember, dynamite through all the rooms, was closed in the toilet, but cherished spoon still overtook me :). A couple of times I won, that is, I agree how to drink oil, in fact, kept him in the mouth, and then flew to the bathroom and made short work with it as it should be - key water drainage. Soon relatives prosekli this chip and made me open my mouth after the procedure use. In general, not long music played.

Now I am far from being the little boy, and I should not be forced to drink cod liver oil, and not because it has become more tasty, but just because it's necessary, and I came to this, oddly enough, through bodybuilding. Ie if not tyaganie glands, so maybe I would never have returned to this sickly infant issue. In this article, we will understand why it is necessary to use fish oil to mere mortals), and especially the people forming the body structure by hand. So there you go.

Fish oil (Fish oil) - oil recovered from adipose tissue (usually of the abdomen and other tissues) Fish. The most popular species of fish used to extract fish oil are mackerel, sardines, salmon, trout, anchovies.

Relatively recently, the issue has been the main form of liquid consistency, which is poured into a dark bottle and sold exclusively in pharmacies. Now the food industry is not standing still, and the open sale of fish oil are increasingly found in capsule form, ie fat cover gelatin shell (so it does not oxidize and is "quite a" taste) and packed on bags. Top-selling products in Russia is a fish oil from the brand "Biafishenol" he produced both in pure form and with various additives in the form of herbal / fruit / vitamins (algae, sea buckthorn, vitamin E) .

Pharmacies also sells children's fish oil in a transparent bag, it is best left to the younger generation (up to 16 years).

Regarding nutrientnogo composition and nutritional value, they are as follows.

Note:

For a better assimilation of the material all further narration will be divided into sub-chapters.

Omega-3 fatty acids: where to get, the main sources?

Fish oil - a substance containing PUFA (polyunsaturated fatty acid), omega-3, plus vitamins A and D. The vegetable oils also contain PUFA and omega-3 and omega-6. A curious fact - the fish themselves do not produce this fat, they get it together with the plankton, which is eaten. The colder the water in the reservoir, the more omega-3 fatty acids found in the plankton.

In omega-3 fatty acids exist 2 + 1 form:

• EPA - eicosapentaenoic acid;
• DHA - docosahexaenoic acid;
• ALA - alfalinolenovaya acid (sources - vegetable oil / vegetables, such as linseed oil ) .

Many believe that fish oil can only be obtained from the capsule. Yes, this is the basic and most concentrated form of its production, but there are other sources. What kind? This will help you the next memo.

Fish oil: health benefits

Fish oil - a very useful food supplement, especially for bodybuilders and fitness ladies who train in the gym and lead an active lifestyle. By consuming these fats, you will feel the following advantages:

№1. The increase in protein synthesis.

A key factor in the growth of muscle - protein synthesis. Fish oil has a powerful influence on its increase. Form omega-3, EPA, is the most significant effect on protein synthesis as compared to DHA. Muscle-stimulating effect occurs when using fish oil together with amino acids or protein. Ongoing research has shown that protein synthesis can be increased by 30% , when the omega-3 fats are used in combination with a sufficient amount of protein or amino acid sequence (as compared to the absence of amino acids in the diet, or protein) . In addition to increasing the synthesis, fish oil allowed to increase the cross sectional area of certain muscles.

№2. Reduced catabolism of protein breakdown.

Regulation of protein degradation monitored by various processes, and the data indicate that omega-3 (particularly EPA)  reduces this decay. In other words, EPA plays two unique roles in the process of muscle growth - it stimulates protein synthesis and reduces its decay by acting on completely different mechanisms in muscle metabolism.

№3. Maintaining a healthy immune system.

When a person is sick, it weakens the immune system, and then again very hard "to roll" in the training process. Fish oil plays an important role in strengthening the immune system and increasing productivity. It provides substantial support for leukocytes - the key cells of the system.

№4. Improved insulin sensitivity - loss of fat.

Overweight and as a result, a large amount of fat gives the body's ability to control glucose levels in blood and to maintain the sensitivity to insulin in muscle and adipose tissue. The main factor is the loss of fat insulin sensitivity. If you have a bad sensitivity, it will be very difficult to get rid of excess weight. Supplementing with omega-3 fatty acids improve the body's sensitivity to insulin.

An example of the effect of fish oil on insulin sensitivity and body composition seen in a recent study of women with diabetes 2 type, take either 1.5 or 2.5 grams of fish oil per day. After 30 days, both groups decreased % body fat and reduce the circumference of their waists. Interesting in this study group on a low dose - 1.5 grams. They experienced the greatest fat burning in the stomach.

In another study in sports medicine clinic USA, it found that male participants who took fish oil significantly lost weight and increased production of muscle mass. In addition, taking fish oil can reduce the level of the stress hormone -  cortisol . The latter is a catabolic hormone that burns muscle and leads to excess body fat.

№5. Improving the delivery of nutrients to the cells.

Timely delivery and the full enjoyment of all essential nutrients is very important for the body builder. When a person begins taking fish oil as a food additive - it changes the composition of the cell membranes, making them more permeable to the penetration of nutrients to the cells.

№6. The increase in metabolic rate.

Fish oil helps to increase metabolism. This is accomplished by (among others) by improving the delivery of nutrients and overall "health" of the cells.

№7. Reducing inflammation.

Fish oil has a significant effect on the inflammatory response of the body. Studies have shown that fish oil leads to a decrease in the expression of genes involved in inflammatory processes. Therefore, if you train hard and intensely, spend a large amount of endurance training, the intake of omega-3 can help you at least feel the effects of stress. It turns out that fish oil reduces the acute inflammatory response to intense exercise.

In a recent study (United States Institute of Physiology)  young athletes took 3 grams of fish oil for 7 days and then performed a very intense eccentric exercise to failure. The results showed that, compared with placebo group receiving fish oil showed much lower levels of inflammatory biomarkers, less swelling and a smaller muscle soreness and muscle pain in response to exercise. The researchers suggest that fish oil helped with the elimination of waste generated in response to the energy metabolism during exercise and increase the anabolic properties of muscle tissue.

№8. Reducing triglyceride levels.

Fish oil (EPA his form) support lower levels of triglycerides (responsible for the accumulation of fat) . If you are not willing to make certain dietary changes, the fish oil will quickly improve your lipid profile.

№9. Improving the functioning of the brain.

Neuro-muscular activity ( brain-muscle connection ) is very important when working with weights. It is the state of the channel  (flow rate signal, its power level) depending progress while working with iron and, as a consequence, increase muscle size. Eating omega-3 fatty acids helps to "enlightenment" of the brain and strengthen communication "brain-muscle".

№10. Supports bone health.

In bodybuilding, it is important to persistence, ie training on an ongoing basis rather than on a "come-udelat-scoring" :). Therefore it is very important to maintain their longevity. Fish oil can help in this (especially if you aged) , in particular, it is able to slow down the processes of thinning of bones and osteoporosis. Consuming fish oil, you increase bone density and calcium balance.

Thus, the benefits considered, we go further.

№11. Increasing the rate of release of growth hormone.

Somatotropin - growth hormone ( GH ) , which is produced (first) at night and plays a role in increasing muscle mass.For bodybuilders increase in this hormone is crucial in increasing volumes. According to Dr. Di Pasquala (an expert in nutrition and sports medicine)  "... omega-3 fatty acids assist in the formation of prostaglandin E1, which in turn help to increase the rate of release of GH in the blood -gormona. This may indirectly help you build muscle, if you also consume adequate amounts of protein throughout the day. "

How and how much to eat fish oil?

Fish oil is the best buy in a pharmacy in the form of capsules. And although there are persistent rumors that they sell bullshit, and omega-3 fatty acids in such small capsules, while it only unconfirmed rumors. As for dosages, they are as follows:

• for people leading an active lifestyle (fitness) and for the health - 1.5-2 grams per day in 2-3 reception.Number of capsules individually and depends upon the particular manufacturer / impurities to form an additive;
• for people interested in bodybuilding - 2-2.5 m, divided into 2-3 times daily;
• for people who want to lose weight - 3-4 grams, divided into 2-3 times daily

Eat the best with food, that is, make a salad or meat with vegetables, put to the capsule.

Note:

Over 80% of people are in a state of deficiency of omega-3 fatty acids.

So in conclusion to answer questions that you may have in the course of reading the notes.

Question answer:

№1. Is it safe to use the fish oil?

Yes, fish oil - it is not a drug, and a biologically-active additive (BAA) to food. Its use is safe as long as you stick to the recommended dosage and use it according to their rhythm of life and physical activity.

№2. Can I take fish oil on a regular basis?

No, it is recommended to take breaks in 1-2 months after "stitching" of the package.

№3. Omega-3 fats will make me fat?

No increase in the fat mass will not occur, on the contrary - they contribute to the care of overweight.

№4. Fish oil is safe to take before bedtime?

As practice shows, even the reception before going to bed has no effect on body composition (increase of fat) .However, better use of omega-3 fatty acids along with the food, so before going to sleep better not to do.

№5. Can I use fish oil in the diet / drying?

Yes, use of omega-3 fatty acids in these periods is even more important than the standard time. Since Your ligaments are at greater risk of injury, and energy reserves is small enough, so cutting carbohydrates. All this will help solve the fish oil.

Well, perhaps, and everything you would like to report, we will summarize and say goodbye.

Afterword

Today we discussed the bones topic - cod liver oil in bodybuilding. I am sure that now you turn this supplement to your diet and become one step closer to the goal - the body of your dreams.

On the sim all, enjoy your meal and see you soon!

PS. unsubscribe in the comments how you return to childhood and the capsules!

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