Hey, this is Sean Nalewanyj of EliteImpactLabs.com.
And today, I want to discuss fish oil and its direct effects on muscle growth and recovery.
Fish oil’s effects on overall health are very lengthy, from improving the cardiovascular
system, to the immune system, to blood pressure, cholesterol, brain function, et cetera. But
what have lot of people don’t know is that fish oil actually has specific benefits for
those trying to build muscle and burn fat. And here are the three main ways. The first
is that fish oil appears to increase muscle anabolism. This was shown in a study at the
Washington University, School of Medicine. The link for that is in the description, and
it showed that when a group of 25 to 45-year-olds, were given 4grams of fish oil daily, the researchers
found a notable increased in muscle protein synthesis. Protein synthesis is the process
where cells combine individual amino acids to build complete proteins. And since proteins
are the fundamental building blocks of muscle tissue, this is obviously very important.
They also found an increase in the mTOR pathway, which is a key signaling pathway that controls
muscle cell growth. The second is that fish oil appears to decrease muscle catabolism.
So, not only just fish oil will help you build new muscle tissue faster, but it also helps
you preserve your existing gains. You know, your muscles are constantly undergoing a process
of both anabolism, which is muscle growth, and catabolism, which is muscle breakdown.
And your net muscle gains are determined by taking the total amount of anabolism, and
subtracting the total amount of catabolism. So, if you minimize muscle catabolism, you
maximize your overall muscle gains. Fish oil appears to suppress muscle catabolism in two
main ways. The first is by lowering cortisol levels. Cortisol is a powerful catabolic hormone
that breaks down muscle tissue for you as energy. And second is by decreasing the activity
of what’s called, “The ubiquitin-proteasome system.” You don’t need to remember that.
But this system is the main cause of muscle breakdown, and is suppressed when EPA intake
increases. And EPA is one of the two Omega-3 fatty acids that’s found in fish oil. And
the third is that fish oil decreases inflammation. Reducing inflammation after training sessions,
helps you enhanced muscle recovery and overall growth. Not only there’s a reduction in the
inflation and improve muscle recovery, but it also has beneficial effects on your joints
and your connective tissues. And since weight training places a lot of stress on those structures,
fish oil appears to be an important supplement in preventing injuries and managing existing
training-induced aches and pains. So all in all, I’d say that those are three pretty solid
reasons to make use of fish oil for bodybuilding specific purposes. In terms of specific dosages,
you know, the main thing to keep in mind is that it’s not the overall amount of raw fish
oil that’s important, it’s the specific amount of EPA and DHA that matters. Again, these
are the two key Omega-3 fatty acids that are found in fish oil that produced all of the
benefits we just talked about. While there’s no absolute guideline in place, a good figure
to shoot for is 3grams daily of combined EPA and DHA, which will usually equate to around
4grams to 7grams of total fish oil, depending on which specific part that you’re using.
Now, there are a lot of very low grade fish oils out there, so you do need to make sure
that you choose your fish oil carefully. If you want to remove the guess work, then you
can check out EFA UltraPure. And the link is in the description box for that. EFA UltraPure
contains 420ml of EPA, and 280ml of DHA per 1000ml of fish oil, which is far more potent
than most other popular fish oil brands. It’s also produced using molecular distillation,
which removes toxins, PCB’s and heavy metals to below detectable limits for human consumption.
And the soft shells are also enteric-coated, which is an added bonus as it eliminates those
fish burps that you get with many other brands. So, thanks for watching this video lesson.
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again soon with more free tips.