Benefits of Fish Oil in Bodybuilding. Is It Really Worth It?

The sport of bodybuilding and fitness requires a lot of intense training and a strictly designed diet that fulfills the required calories while providing enough macro and micronutrients. Even though whole foods can never be replaced, in today’s hectic time, not many people have the time and resources to take care of every macro and micronutrient possible. This is where supplements come into the picture.

The Global Health and Fitness Industry is currently estimated at a whopping 78 Billion dollars as of 2021 and is even expected to grow to over 125.23 Billion dollars by 2030. Amidst more than 29,000 dietary supplements available in the market , a lot of such products are not essential for gym goers. With a lot more people getting a gym membership lately, the sales and consumption of such supplements have increased significantly. One of the most prominent supplements available in the market today for fitness and bodybuilding is fish oil. This is one of the most common supplements that you will see in almost every bodybuilder’s supplement stack. However, what benefits does it provide and does it do any good to bodybuilders? Let us take a look. 

What is fish oil?

Fish oil is one of the supplements that has gained a lot of attention lately. As the name suggests, it is derived from the tissues of oily fish like salmon and mackerel, and it contains Omega-3 fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have gained the most attention in health research over the last few years. 

Even though it is not essential for those individuals who tend to consume a high amount of fish in their diet, it is important to keep in mind that fish often contains high amounts of mercury, which can be problematic in the long run. This is why fish oil supplements provide a safer alternative.

The required dosage of fish oil for bodybuilding

Consuming even a magical potion won’t help if the dosage is not right. Well, according to many research, consuming 2000mg- 3000mg of fish oil is the sweet spot for most bodybuilders and lifters. However, dosages up to 5000mg are well-tolerated by the body without experiencing any negative effects. But what are some benefits of fish oil? 

Balancing cholesterol levels

Fish oil is believed to promote eye health, cognitive health, heart, as well as bone health. It can help boost muscle strength and provides anti-inflammatory benefits as well. 

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Contrary to popular belief that fish oil can lead to high cholesterol-related issues, this is far from the truth. If an individual is consuming a healthy and balanced diet consisting of fresh fruits and vegetables, fish oil can even help in promoting healthy ratios of HDL to LDL, as well as healthy levels of triacylglycerol concentrations in the body. 

Helps with muscle soreness

Working out and training often lead to muscle soreness, generally, around 12-72 hours after the regime. This is referred to as delayed onset muscle soreness (DOMS), which may be caused by inflammation in your muscle cells. While this can be solved by various other methods, supplementing fish oil can also help a bit with recovery and muscle soreness. In the long run, a faster recovery would mean that you can train the same muscle again and the cycle goes on. This can lead to slightly better gains over the years. 

Promotes bone health

Even though bone health is directly linked to the calcium intake of an individual, the next best thing that a lifter can do to optimize his bone health is to add fish oil to their diet. As women enter their menopausal years, their bone health tends to decline gradually. With the declining levels of estrogen in the body, supplementing fish oil and fatty acids can help support healthy bones. 

Promotes weight loss

According to research, consuming omega-3 and fish oil can help in promoting weight loss as well. Fish oil helps your body in the consumption of fatty acids to generate energy, which can help in increasing the rate of weight loss. DHA and EPA present in fish oil can also help in boosting athletic performance.

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Despite all the benefits, it is always wise to consult a medical professional before taking any supplements. Moreover, it is essential to keep in mind that, as the name itself suggests, supplements just act as a ‘supplement’ to a good and balanced diet. These only help in filling the minor gaps in one’s diet and lifestyle and cannot solely be relied upon. It is always wise to optimize your diet before considering any supplements or pills. Gains are made in the kitchen as well, not just in the gym!