How to Use Fish Oil for Muscle Growth and Recovery: 3 Tips You NEED

How to Use Fish Oil for Muscle Growth and Recovery: 3 Tips You NEED


if you’re using fish oil like most
people you’re probably missing out on your potential. I’ll show you how to fix
that with three quick tips for how to use fish oil for muscle growth, recovery,
pretty much anything, based on my own lab research and one really embarrassing
experience with the tactical athletes. so let’s jump right in
I’m David Barr and if you’re looking to get bigger faster stronger get leaner, go
longer, hit that subscribe button to make sure you don’t miss anything.
So why would we use this stuff? It comes down to muscle protein synthesis,
among other things, that’s the muscle growth, recovery, adaptation response that
we typically want, and this is related to some of the research I conducted. We
started to find in the lab that people had different sensitivities to protein
synthesis and the stimuli that caused that, so we call this anabolic
sensitivity or in the case of one of the projects we saw in the elderly they had
what’s called anabolic resistance, so they didn’t respond very well to
anabolic stimuli. Now one of the cool parts is that I read a study about fish
oil and elderly enhancing the protein synthetic response. They became more
anabolically sensitive. Now the inner meat-head in me kind of freaked out
got all excited wanted to extrapolate this to my athletes clients, and of
course myself, so I contacted the lead researcher. She got back to me right away
and said yeah it’s very exciting but the other cool part is that we’ve also
studied this in healthy adults, and we get the same effect. That is the increase
in the anabolic sensitivity. So this is very exciting this is why we would want
to use fish oil again maybe enhance muscle growth recovery adaptation
response. Now more recently one of my mentors in the protein synthesis lab Dr.
Kevin Tipton conducted some research on fish oil and and anabolic sensitivity and
they found that there was actually no increase, so I’m not exactly sure what’s
going on here I will be very interested to see if we can figure out what the
differences are I will be firsthand invested in that so stay tuned.
But right now fish oil seems like a great bet for athletes, muscle growth,
that kind of thing. So for fish oil side effects, not really anything we need to
worry about but there was a brutal experience I had, giving my first ever
talk for the NSCA. It was at a tactical strength
conditioning symposium, so that’s like fire, police, military, that kind of thing,
and I was treating them like athletes. I was so naive so just kind of casually threw out
“fish oil, yeah you should be using fish oil but it might extend clotting
time, might make you bleed a little longer.” At the time it was a small
concern but now we know it’s not a big deal in healthy humans, but I wasn’t
dealing with just normal humans right? Not just dealing with regular athletes
so hand shoots up in the crowd and asks “So Dave we shouldn’t be using fish
oil if it’s going to make us bleed out?” And I felt like an ass, because like I
said I was treating them like athletes these people are not worried about
medals or prize money, they’re putting their lives on the line and they could
conceivably die if they get shot if they bleed out. So great lesson there!
Definitely! But for tactical athletes they should
take it on a case-by-case basis for most other healthy people don’t need to worry
about the bleeding effect but as always get your advice from your medical
professional. Now real quick if you’re using fish oil, what kind of dosing and
timing protocol are you using? Just let us know in the comments below. So one of
the most surprising knowledge bombs they drop on people is related to fish oil
dosing, and I’m actually a little surprised that it’s surprising to people,
so meta surprise, which is great as long as it’s helping people then it’s
important to get that info out there. Specifically with regard to fish oil
dosing most people will want 1 to 3 grams of fish oil a day
so if each cap is a gram then people will take 1 to 3 caps a day but that’s
not accurate because that’s not actually what you’re after. You’re after two key
fat’s within the fish oil capsule there’s a called EPA and DHA and they
make up about 36% of the total oil in the cap, so if you’re looking to get a
gram of these fats a day then you’re going to want to triple the current dose
of say one cap a day. So I myself take you know four caps a day is roughly a
gram and a half of these key fats, but look on the back of your
fish oil bottle and you will see the actual amount of EPA DHA and that’s what
you’re after so often you know three four plus caps is what people are after
apparently this changes lives and blows minds which is fantastic,
so hopefully this is one of those things that helps you. Quick tip about fish oil
timing: timing of day really doesn’t matter it’s more about the timing of
your food so you want to consume your fish oil with your with a meal
particularly a fat containing meal because the body loves to burn through
fish oil, the oils are very very sensitive and the body wants to oxidize
the hell out of them, we don’t want that that “kinda” defeats the purpose,
so just consumer fish oil caps with a meal with a fat containing meal. As far
as who should use fish oil, well it’s almost easier to list of people who
wouldn’t want to use fish oil because pretty much everyone can use it
obviously we’re after the growth and recovery response than any athlete any
strength power endurance athlete can use it, certainly for bodybuilding, muscle
growth, recovery, adaptation, I mean just overall fish oil is a great addition to
your supplement regimen. So here’s your three-step checklist that you can use to
see if you want to add fish oil to your supplement regimen. Check number one is
going to be testing for banned substances and purity, and yeah you can
find fish oil out there that has those this is especially important for
athletes. Number two is going to be how long has this stuff been around, and fish
oil has been around forever. That doesn’t mean it’s rock solid proof that
it’s going to be efficacious or effective, but it’s a good clue because
most ingredients come and go they only last for a year or two and then they’re
gone, so that’s why we’ve had thousands of ingredients come and go but fish oil
seems like a good bet. Check number three is going to be the big one, it’s proof
and more specifically proof on PubMed. Do we have actual evidence of efficacy on
PubMed that fish oil is going to do what we want it to do and yeah we do we talked
about this that may be equivocal it may show may go both ways but like said
we’ll keep an eye on that I’ll keep you apprised updated on things, but so far
proof looks positive so there’s your three step checklist now you decide.
Hey thanks for watching, if you liked this video be sure to check out the rest
of the channel, and don’t forget to hit that subscribe, don’t miss anything. Until
next time Raise The Barr

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