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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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08.08.2022 |
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Combination of strength training with fish oil supplementation keeps aging muscles strong
If you are experiencing muscle loss due to aging, strength training is an effective means of stopping and even reversing this process. Fish oil can enhance this protective effect of strength training. The supplement augments the increase in muscle strength from strength training.
Study
The women trained 3 times a week. They only trained their leg muscles with exercises such as the leg extension, the leg press, the leg curl, the hip abduction and the hip adduction.
The women performed 3 sets of 12 reps for each exercise. The women rested for 1 minute between sets.
Half of the women took a placebo every day during the trial. This was the control group [EP]. The other half took 4 grams of fish oil [EFO] daily.
Results
Supplementation with fish oil did ensure that women functioned better physically. When the researchers looked at how many meters they could walk for 6 minutes before and after the supplementation period, they saw a greater increase in the supplementation group.
The maximum strength [actually: the torque] that the women could develop during a leg extension also increased more in the supplementation group than in the group that had trained but had not received fish oil.
Click on the table below for a larger version.
Conclusion
"Omega-3 fatty acid supplementation may provide a safe, simple solution and low cost intervention to counteract muscle loss and its complications in conditions associated with sarcopenia", write the Brazilians.
"Furthermore, resistance training remains the key element for increasing strength and muscle mass in the sarcopenic elderly."
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