It would seem, what does the word “fat” have to do with proper nutrition? For many people who want to lose weight and gain muscle mass, the mere thought of eating fat in food seems horrific. However, in nature there are those substances that are necessary for proper metabolism and the development of the correct muscle structure. This is fish oil. In bodybuilding, he is perhaps the most effective dietary supplement.
Finally, we will understand the true benefits of fish oil and dispel the doubts of those who still do not trust this remedy that has been tested over the years.
What is fish oil?
The name of the drug was not accidental - it is obtained from some species of fish, mainly cod, as well as from subcutaneous fat of seals and whales. In the Soviet years, it was produced in the form of a liquid with a specific smell, which many did not like so much in childhood. Now fish oil is sold in any pharmacy, and it looks more attractive: small transparent capsules that perfectly hide the expressed unpleasant taste and smell, which have preserved all the benefits of syrup from childhood.
It contains a lot of useful substances, such as:
- Polyunsaturated fatty acids of the omega-3 and omega-6 class. The content per 1 g of fat is about 250-300 mg, depending on the specific drug.
- Oleic acid.
- Vitamins A and D. Vitamin A helps form new muscle fibers, vitamin D increases the density of the structure of muscle tissue.
- Antioxidants that help fight aging.
- Iodine.
- Phosphorus.
The composition is characteristic of a liquid preparation. The same active substance contains fish oil in capsules. In bodybuilding, the most important component of the drug is omega-3. It cleanses the body of harmful cholesterol and improves the activity of many organ systems. A person far from sports needs to consume about 2 g of omega-3-acids per day, and an athlete - 3-4 g for the proper functioning of all systems. Our body is not able to synthesize these unsaturated fatty acids, and it receives them only with food.
The use of fish oil
Each element in the composition of fish oil is presented in a concentration that is easily absorbed and does not create tissue oversaturation with fats. With proper use, there is a noticeable improvement in the body and significant improvements in the appearance of a person. This tool is necessary:
- to prevent cardiovascular disease;
- at the first sign of vitamin deficiency;
- for the prevention of rickets;
- for the treatment of thrombosis;
- in the prevention of birth depression;
- to enhance the process of burning fat;
- to improve the overall structure of the skin, hair and nails;
- for the active production of serotonin - the hormone of happiness;
- to accelerate the suppression of inflammatory processes in the body.
From the omega-3 acids in the body, active substances are formed - eicosanoids. They play the role of hormones acting on cellular metabolism. In particular, eicosanoids normalize the work of leukocytes and platelets, ensure normal narrowing and expansion of blood vessels, affect inflammatory processes, relieve spasms in bronchitis and uterine contractions.
Do athletes need fish oil?
Fish oil in bodybuilding plays a big role. The main element in its composition for the athlete are polyunsaturated fatty acids. They are easily oxidized, generating a large amount of energy and increasing the stamina of the body. The released energy provides an economical use of proteins as a building material for muscles.
When consuming fish oil, athletes experience a significant increase in muscle mass, and endurance increases. The first result from the use of the drug will be noticeable after a month and a half of regular administration. The number of muscle cells is growing, their volume and strength are increasing.
Fish oil and bodybuilding
The use of dietary supplements for an athlete is an indispensable item that helps to increase the stamina of the body and establish the process of muscle structure. The benefits of fish oil in bodybuilding are not exaggerated: it is recommended to use it for all athletes, especially those whose classes are aimed at building a beautiful body and increasing muscle mass.
The impact on important processes in the body is what fish oil is responsible for. The benefits for men in bodybuilding who want to build muscle are as follows:
- The body better absorbs nutrients derived from food. As a result of this, protein synthesis is improved, which, in fact, ensures the growth of muscle mass.
- Blood pressure decreases, which makes the athlete more resilient. This is a particularly important factor for those suffering from high blood pressure.
- Metabolic processes are stabilized, the metabolism is accelerated, insulin sensitivity is increased. Due to this, the fat layer is actively burned (there is a natural "drying").
- Fish oil in bodybuilding reduces the amount of the hormone cortisol, which destroys muscles and increases the layer of subcutaneous fat.
Pharmacies sell packages of fish oil with various additives, most often the drug is enriched with vitamins A, E and D. This composition significantly increases the effectiveness of the drug.
Contraindications
Why do we need fish oil in bodybuilding, sorted out. An equally important detail is contraindications. Even such a seemingly ideal product may not be applicable to everyone. It is contraindicated:
- with diseases of the kidneys and gastrointestinal tract;
- persons with impaired thyroid gland;
- with heart problems;
- tuberculosis patients;
- with hypercalcemia (high calcium in the body).
Older people and pregnant women can take fish oil, but with caution and only on the advice of a doctor.
How to accept and store?
Any supplement is beneficial only with the right intake - according to the same principles, fish oil also works in bodybuilding. How to take it? The optimal scheme is course therapy.
The supplement is taken for at least 30 days, and 2-3 courses are recommended per year. Pharmaceutical fish oil in bodybuilding is taken during or after meals 2-3 times a day.
Drink 1-2 capsules without chewing and drinking with water. One capsule contains 500 mg of fish oil. Athletes in the period of intense exertion must consume up to 6 g of this substance, the daily dose can be divided into 2-3 doses. It is better to store the packaging in the refrigerator.
Overdose
With prolonged non-course treatment, an overdose of the drug may occur. Hypervitaminosis is possible, in particular, the accumulation of vitamin A in the body. A similar condition is expressed:
- the appearance of itching;
- hair loss
- persistent headaches;
- the appearance of a rash on the skin;
- joint pain.
Carefully follow the instructions on the packaging of the drug and remember how to use fish oil in bodybuilding correctly (how much to take will tell your doctor or nutritionist). If there is the slightest suspicion of an overdose, it is urgently necessary to stop taking it.
Interesting Facts
Previously, bodybuilding fish oil, so valuable today, was obtained from the liver of marine fish, mainly cod. However, studies have shown that such a product contains heavy metals, mercury and other toxins. Of course, in a small amount, but the body tends to accumulate harmful substances. Therefore, now the best quality is considered to be fish oil obtained from the soft tissues of fish adjacent to the muscles.
The use of fish oil does not eliminate the body's need for other components found in fish meat. Studies have shown that beneficial substances are better absorbed when sea fish are added to the diet ( you need to use it at least 2 times a week). To preserve the value of the finished dish, it is recommended to bake fish in the oven.