The omega-3 fatty acids (fish oil) have an impressive list of health benefits for humans (both men and women, and even children).
They help combat depression and irritability, improve memory, and prevent the development of dementia, are beneficial for heart, kidney, brain, and eye health. And that’s not all.
As a form of sports nutrition, omega-3s are actively promoted in sports, bodybuilding, and fitness as supplements that are useful for accelerating recovery, increasing muscle strength and performance, strengthening the cardiovascular system, joints, enhancing mental concentration, and even for weight loss. And there are grounds for this.
Scientific research confirms the benefits of omega-3 fatty acids for athletes. Of course, scientists do this in a slightly less emotional way than sports nutrition manufacturers, but overall, omega-3s are indeed worthy of attention.
In this article, we will discuss how omega-3s can be beneficial in sports and bodybuilding, how to take them correctly, and what distinguishes sports omega-3s from those sold in pharmacies.
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Main thoughts:
Omega-3 (fish oil) are effective in alleviating muscle pain after workouts
Fish oil improves calcium absorption, making bones healthier and reducing the risk of fractures
The Benefits of Omega-3 (Fish Oil) in Sports, Fitness, and Bodybuilding
Before we begin, let’s reiterate a fundamental principle: the beneficial properties of omega-3 fatty acids listed below for those engaged in bodybuilding, fitness, and other sports pertain to omega-3 as a component of food and nutrients, not as a separate type of sports nutrition labeled “Omega-3” on the packaging (“sports omega-3”).
It is important to feel this difference and always keep it in mind. It is expressed in two general practical principles:
- Many types of sports nutrition are sold on the basis that they are beneficial; however, not everything that is “sporty” and “beneficial” is necessary for you, as this “beneficial” may already be sufficient in your diet.
- If you are engaged in sports, it is not necessary to purchase all the necessary and beneficial products from sports nutrition manufacturers: sometimes it is enough to add a portion of cottage cheese or cook fish.
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1 Omega-3 can accelerate muscle recovery after workouts
High doses of fish oil (omega-3) 2224 mg EPA and 2208 mg DHA taken over 6 weeks in combination with strength training have an anti-inflammatory effect, reducing the number of inflammatory cytokines – molecules that are a sign of ongoing inflammatory processes in the body 1.
During strength training, micro-damage to muscle fibers occurs, to which the body’s response is inflammation – the result of immune cells working to eliminate the site of damage.
During the workout, numerous muscle cell damages (microtraumas) occur. As they heal, the muscles become stronger and larger.
One of the well-known beneficial properties of omega-3 is its anti-inflammatory effect, which accelerates the recovery process.
This is the main property of omega-3 fatty acids that explains most of their beneficial properties, as many diseases that omega-3 has proven effectiveness against are accompanied by inflammatory processes.
Omega-3 fatty acids help recovery after workouts in fitness and bodybuilding, as they have anti-inflammatory effects, speeding up the healing of micro-injuries in muscles.
2 The Benefits of Omega-3 (Fish Oil) for Muscle Gain
Gaining muscle mass is the result of the sum of two opposing processes in the body: muscle anabolism (synthesis of muscle cells) and catabolism (destruction of muscle cells).
Muscle mass increases when anabolism outweighs catabolism.
Accordingly, omega-3s will be beneficial in bodybuilding for muscle gain when they either accelerate the creation of muscle cells or prevent their destruction.
Anabolic Effects of Omega-3 (Fish Oil)
One of the popular arguments for taking omega-3s in bodybuilding is their benefit for muscle gain, as they accelerate muscle protein synthesis. Scientific research on this matter is contradictory.
The basis for this claim is one of the frequently cited experiments in which subjects took omega-3s while amino acids and insulin were directly injected into their bloodstream to increase their concentration 2.
As a result, an acceleration of muscle protein synthesis was noted, and scientists concluded about the potential benefits of omega-3s for muscle gain in bodybuilding.
The researchers’ conclusion is quite logical: amino acids are the building blocks for proteins in the body, including muscle; insulin is one of the anabolic hormones that helps transport nutrients into muscle cells. The only illogical aspect is the method of their introduction into the body.
In real conditions, protein is consumed in the form of protein products or sports nutrition shakes, while insulin is a response to carbohydrate intake (or foods with a high glycemic or insulinemic index). This is the mechanism of action for gainers or the combination of protein with carbohydrates.
Experiments conducted under conditions closer to reality do not confirm the benefits of omega-3 (fish oil) for muscle gain in bodybuilding.
In one of them, 20 healthy guys aged 24 participated. Some of them took fish oil at a dose of 5 g per day or coconut oil for 8 weeks. After 8 weeks, a strength training program began, at the end of which a shake with 30 g of whey protein was consumed 3.
Result: the synthesis of muscle protein (muscle growth) was enhanced after the intake of whey protein (both with and without training), while the additional intake of fish oil (omega-3) had no effect on it.
Moreover, the researchers noted that fish oil, unlike coconut oil, suppresses the actions of anabolic signaling mechanisms that initiate the muscle growth process 3.
Catabolic effect of omega-3 (fish oil)
Studies on dehydrated animals indicate that fish oil (omega-3) reduces the rate of muscle catabolism (breakdown) 4.
Separate studies on humans recovering from surgeries and forced to remain immobile also demonstrate the benefits of omega-3 (fish oil) in preserving muscle mass from breakdown (catabolism) 5,6.
Omega-3 (fish oil) in bodybuilding have weakly supported anabolic effects according to scientific research, but may be useful for protecting muscles from catabolism
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3 Omega-3 reduce delayed muscle soreness after exercise
Delayed muscle soreness is a familiar sensation after exercising untrained muscles or when there is a sudden increase in training weight. It manifests the next day and lasts several days, often hindering not only the performance of exercises involving the sore muscles but also everyday activities.
In a study published in the Journal of Sports Medicine (Clinical Journal of Clinical Medicine), the intake of omega-3 supplements by untrained men far from bodybuilding significantly reduced the level of perceived muscle pain and increased mobility within 48 hours after exercise 7.
Omega-3 (fish oil) are effective in alleviating muscle pain after exercise
4 Omega-3 may improve muscle functionality
This is the result of their complex action at the molecular level: by ensuring the health of nerve tissue (i.e., better transmission of nerve impulses), omega-3 improves muscle performance.
In a study involving 30 male professional athletes (average age 25 years) who took omega-3 in the form of DHA and EPA, the researchers showed a 20% improvement in neuromuscular function in the muscles, as well as a reduction in the sensation of muscle fatigue 8.
Omega-3 (fish oil) may improve muscle functionality by enhancing the interaction between nerves and muscles
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5 Omega-3 can enhance mental concentration and reduce reaction time
Our brain is made up of approximately 60% fat. A significant portion of this is composed of omega-3 fatty acids. Scientific studies indicate that omega-3 plays an important role in memory mechanisms, visual information processing by the brain, and other mental functions 9.
The reason is that omega-3s are active structural components of the membranes of brain nerve cells.
In one study published in the Journal of Sports Science & Medicine, a significant improvement in reaction time was shown in professional football players after just 4 weeks of fish oil supplementation (omega-3 in the form of DHA and EPA, at a dose of 3.5 g per day) 10.
Omega-3 is beneficial for brain health: in sports and bodybuilding, its consumption improves mental concentration and reaction time
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6 Omega-3 (fish oil) may be beneficial for weight loss
Paradoxically, omega-3s, which are fats themselves, have a theoretical potential to accelerate fat burning.
The theoretical basis for the fat-burning effect of omega-3s is that they facilitate the use of fats for energy during exercise by activating the function of L-carnitine, which is responsible for transporting fats into the cells’ mitochondria, which are micro-engines that produce energy from fat.
Reducing body fat is an advantage in many sports that require speed, and in fitness and bodybuilding, it is one of the goals for which people engage in sports.
Despite the theoretical potential, scientific research on the effectiveness of omega-3 (fish oil) for weight loss is contradictory.
Some studies demonstrate a significant acceleration of fat burning 11 with daily intake, while others show no effect.
However, if we closely examine the results of those experiments that declare “significant reduction in body fat” (for example, the one mentioned above), it is evident that this “significant” is merely a few hundred grams difference compared to the control group.
Scientists consider the benefits of omega-3 for weight loss to be more likely in conditions of calorie restriction or in combination with sports activities.
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Fish oil may be beneficial for improving body composition in fitness and bodybuilding (the ratio of muscle mass to fat)
7 Omega-3 may reduce the need for oxygen during sports and bodybuilding
Oxygen is a key factor in physical performance and effectiveness. Many types of doping are designed to improve the oxygen supply to the muscles.
Adequate levels of omega-3 in the blood and body cells may lead to a reduction in heart rate at rest and during workouts, which means less oxygen is required each minute during competitions or games, and consequently, less energy expended 12.
8 Fish oil is beneficial for bone health
Injuries in the form of bone fractures occur in various sports (except chess ;)).
Omega-3 may improve calcium absorption, which is the main structural element of bone tissue, making bones stronger and therefore reducing the likelihood of fractures 13.
Fish oil improves calcium absorption, making bones healthier and reducing the risk of fractures
9 Omega-3 may be beneficial for immunity
There are special immune cells in the body called “natural killer cells.” As the name suggests, their goal is to destroy unhealthy cells, and they play a very important role in fighting cancer and other diseases.
Training has a positive effect on the concentration and longevity of killer cells.
Thus, the activity of killer immune cells increases during workouts and gradually decreases over 24 hours, while the intake of omega-3 (fish oil) at a dose of 3000 mg further enhances this effect 14,15.
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How to take omega-3 in bodybuilding and fitness
A brief introduction to omega-3 for athletes
There are different types of omega-3.
There are three forms of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Remember these abbreviations.
When it comes to the beneficial properties of omega-3, two active forms are referred to: EPA and DHA. They are found in fatty fish, fish oil (supplements), and extracts from certain algae. See Which products contain omega-3 (table).
Since one of the most popular sources of beneficial forms of omega-3 is fish oil, its name is often used as a synonym for omega-3.
ALA – inactive form of omega-3, found in plant-based sources of omega-3 (flaxseeds and flax oil, walnuts, chia seeds, etc.).
Omega-3 in the form of ALA must be converted into the active forms DHA and EPA within the body. The conversion process is very inefficient: only about ~6% of ALA is converted into DHA and EPA.
What does this all mean?
One of the important rules about how to take omega-3 in bodybuilding and fitness: you should never rely solely on plant-based products rich in omega-3 and supplements based on them.
One of the important rules for taking omega-3 in fitness and bodybuilding: plant-based products and supplements based on them should never be the only source of omega-3
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Daily dosage of omega-3
The recommended daily dose of omega-3 in fitness and bodybuilding is 500-3000 mg per day. The range is wide because leading health organizations responsible for setting standards do not agree on this issue.
To obtain the necessary amount of omega-3, there are two ways: regularly consume fatty types of fish or take supplements.
It is believed that to meet the daily requirement for omega-3, it is sufficient to eat fatty fish at least twice a week. More often is better.
To find out which specific types of fish are suitable, read the article Which products contain omega-3 (table)?
However, fish as a source of omega-3 has a significant drawback: it is characterized by a high level of contamination with toxins and heavy metals (mercury) in our time.
What to do?
When producing omega-3 supplements from fish oil, most contaminants are usually removed during the manufacturing purification process. But not always.
According to data from the independent laboratory consumerlab.com, which tests the quality of various dietary supplements, there are cases of excessive toxin content in omega-3 capsules.
However, some types of supplements are made from raw materials that do not accumulate toxins under natural conditions. See Which omega-3 supplements (capsules) are the best? A guide on how to choose and what to buy.
The dosage of omega-3 is significantly influenced by how much omega-6 fatty acids are in the diet: the more omega-6 there is, the more omega-3 is required.
We recommend: A detailed guide on how to take omega-3 in the article How to properly take Omega-3: instructions for use, daily dosage, harm
The recommended dosage of omega-3 in sports and bodybuilding ranges widely from 500 to 2000 mg. To obtain this amount, it is sufficient to eat fatty fish at least twice a week or take omega-3 supplements.
What is better: sports omega-3 or pharmacy omega-3 supplements?
There is no difference between sports omega-3 (those that can be bought in sports nutrition stores) and pharmacy omega-3. The only difference may be in price.
Sometimes it is believed that “athletes need more of everything”: higher doses of vitamins, protein, omega-3, amino acids… In some cases, this is true. But not always.
For example, one of the arguments why, from a scientific perspective, athletes do not need to take special sports vitamins is that they generally consume much more food throughout the day than regular people, naturally obtaining all the necessary vitamins and minerals.
The same applies to omega-3 fatty acids: people engaged in fitness and bodybuilding usually pay more attention to their diet; consuming healthy natural foods increases the intake of omega-3 fatty acids while simultaneously reducing the proportion of omega-6.
There are no advantages of “sports omega-3” over pharmacy omega-3.
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In summary: recommendations for purchasing omega-3 supplements in fitness and bodybuilding
When purchasing omega-3 supplements, it is important to keep the following in mind:
- omega-3 should be in active forms (DHA, EPA), not ALA;
- omega-3 in supplements comes in different forms, varying in absorption rates; triglycerides, phospholipids, and free fatty acids are absorbed best, while ethyl esters of omega-3 fatty acids are absorbed the least;
- shelf life: fish oil tends to spoil, which can be detected by its smell, especially when capsules are broken;
- the weight of a fish oil capsule is not equivalent to the weight of omega-3 in it.
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