For many years, bodybuilders and fitness enthusiasts have touted the benefits of fish oil supplements. Fish oil contains omega-3 fatty acids like EPA and DHA which provide a wide range of health benefits. But can taking fish oil really help you build muscle and get ripped? Let's take a detailed look at some of the evidence.
What is Fish Oil?
Fish oil is extracted directly from the tissues of oily fish like salmon, tuna, mackerel, and sardines. It contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
While our bodies can synthesize some EPA and DHA from other fats, we often don't get enough from diet alone. Fatty fish are the most concentrated dietary source, but pollution of our oceans has increased mercury levels in many fish. This makes supplements an easy way to get omega-3s without excessive mercury exposure.
How Fish Oil Benefits Bodybuilding
Here are some of the main ways that fish oil may enhance bodybuilding and physique goals:
1. Increases Muscle Protein Synthesis
Several studies have indicated that omega-3 fatty acids, especially DHA, can increase muscle protein synthesis (1, 2). This helps your body build new muscle tissue, especially when consumed around your workout. EPA may also provide benefit, but more research is needed (3).
2. Reduces Muscle Breakdown
In addition to increasing muscle building, fish oil may also reduce muscle breakdown. In one study, healthy older adults given fish oil supplements preserved more muscle mass when subjected to catabolic stimuli compared to those given corn oil (4).
More research is needed to confirm fish oil's anti-catabolic effects. But reducing catabolism is crucial for bodybuilders to maintain muscle when cutting.
3. Boosts Fat Loss
Fish oil increases levels of adiponectin, a hormone involved in fat breakdown. The omega-3s found in fish oil also appear to stimulate receptors in fat tissue that make fat breakdown and oxidation easier.
For bodybuilders getting lean and shredded, fish oil may help mobilize stubborn fat stores. Fish oil also blunts fat storage in response to overfeeding.
4. Enhances Recovery
Intense exercise causes inflammation, muscle damage, and oxidative stress. The omega-3s in fish oil are potent anti-inflammatories that can speed recovery.
Faster recovery means you can train harder more frequently without burnout. For natural bodybuilders, quick muscle recovery is crucial.
5. May Increase Strength and Power
While studies are mixed, some evidence suggests fish oil can boost strength and power. One study found fish oil increased muscle torque and thigh power in older women. Another saw increased handgrip strength in patients with rheumatoid arthritis.
The mechanism may involve increased protein synthesis, but more research is needed on younger, healthy subjects. For bodybuilders focused on progressive overload, even minor strength gains can be significant long-term.
6. Improves Blood Flow
Fish oil is known to benefit cardiovascular health and increase nitric oxide levels. This may in turn improve blood flow to working muscles.
Better muscular blood flow enhances the delivery of oxygen and nutrients while removing waste products. This creates a more favorable environment for muscle growth.
How Much Fish Oil Do Bodybuilders Need?
Current health recommendations suggest healthy adults consume 250–500 mg combined EPA/DHA daily for general health (13). However, the bodybuilding benefits outlined require higher intakes.
Here are some general guidelines:
- 2–5 grams combined EPA/DHA daily provides maximum anti-inflammatory effects and improves body composition (14).
- 1–1.5 grams per day may be sufficient for muscle protein synthesis benefits (15).
- Spread intake throughout the day for steadier exposure. Taking the bulk around workouts is ideal.
With pure fish oil capsules, 2 grams provides around 800 mg combined EPA/DHA. So 5-10 capsules daily covers requirements for most bodybuilders. Those over 250 pounds may need even higher amounts.
Timing Fish Oil Intake
As mentioned earlier, taking fish oil around workouts provides the greatest benefits for recovery and muscle building.
Aim for 1–2 grams (4-8 capsules) in the hour before training. Then another 1-2 grams within the hour after training.
Split doses like this ensure high blood levels during exercise and peak mTOR activation for protein synthesis post-workout.
Fish oil before bed may also improve overnight recovery. And taking fish oil with high carb meals can optimize nutrient partitioning into muscle.
Types of Fish Oil for Bodybuilding
When buying fish oil, read labels closely. Third-party purity and freshness testing like IFOS is important.
Here are the main types of fish oil and key considerations:
- Regular fish oil: Provides around 30% combined EPA/DHA. Cost-effective choice for higher dose regimens. Should be distilled for purity.
- High-concentrate fish oil: Up to 60% EPA/DHA. Allows for lower softgel burdens to get required doses. More expensive.
- Triglyceride form: Mimics natural structure. Said to be better absorbed, but benefits are debated. Much pricier.
- Ethyl ester form: Most economical choice but not ideal for muscle synthesis benefits. Look for triglyceride form instead.
- Pharmaceutical grade: Ultimate in purity and potency. May provide slightly better results. Very expensive.
Unless you must avoid all contaminants, regular distilled fish oil provides the best value. Those with budgets can upgrade to high-concentrate triglyceride oils.
Potential Side Effects of Fish Oil
At dosages under 3 grams combined EPA/DHA daily, fish oil is considered safe for healthy adults (16). Potential side effects include:
- Fishy burps: Can be minimized by taking frozen or with meals.
- GI discomfort: Start with lower doses and ramp up slowly.
- Increased bleeding risk: Usually only an issue at high doses in those on blood thinners.
- Contaminant exposure: Verify purity testing and freshness. Don't exceed recommended intake.
- Reduced insulin sensitivity (at ultra high doses): Moderate dosing as outlined is unlikely to cause problems.
Unless you notice any side effects, fish oil is very well tolerated by most people. Always discuss higher dose regimens with your doctor first.
Putting it All Together
Here are some key takeaways for maximizing the muscle building and fat burning effects of fish oil:
- Consume 2-5 grams EPA/DHA daily from fish oil capsules. Adjust dose based on body weight.
- Ingest 1-2 grams around workouts for optimal results.
- Purchase quality distilled oil with third-party purity verification.
- Start with lower doses and build up over time to assess tolerance.
- Take with food or frozen to prevent fishy burps.
- Avoid ultra-high doses to prevent reducing insulin sensitivity.
The Bottom Line on Fish Oil for Bodybuilding
For both hardcore and natural bodybuilders, fish oil should be considered an essential supplement. The omega-3s EPA and DHA offer a multitude of benefits related to building muscle, torching fat, and improving recovery.
While more research is still needed, the current evidence strongly supports fish oil use in bodybuilders. At moderate dosages, it is also affordable and widely accessible.
Aim for 2-5 grams combined EPA/DHA daily to maximize fish oil's anabolic potential. And be sure to take advantage of its synergistic effects by consuming the bulk of your fish oil intake around workouts.
So don't neglect this powerful anti-inflammatory and protein synthesizing supplement. Adding quality fish oil into your regimen can accelerate your progress towards a shredded, muscular physique.
