Fish oil doubles strength gains through strength training
We have written several times about the positive effects of fish oil supplementation on people over sixty who train with weights. According to American sports scientists, younger strength training novices can also benefit from fish oil supplements.
Jeffery Heileson, of Baylor University and the Walter Reed National Military Medical Center, got 218 healthy subjects aged 18-40 to do weight training 3 times a week for 10 weeks. Each training consisted of a full body workout with basic exercises.
Heileson divided the subjects into 2 groups. One group took placebo capsules every day during the experiment, the other group took fish oil capsules.
The product Heileson used, ProOmega from Nordic Naturals, is shown above. The test subjects took no less than 7 capsules per day. They provided a total of 4.5 grams of fish oil per day, of which 2.28 grams came from EPA and 1.58 grams from EPA.
Heileson found no significant differences between the two groups when it came to changes in body composition. The subjects in the supplement group did build up significantly more strength than the subjects in the placebo group. The increase in maximal strength was almost two times more in the fish oil group than in the placebo group.
Click on the figure below for a larger version with more information.
The researchers suspect that fish oil supplementation makes the anabolic machinery of muscle cells run more smoothly. They argue for more studies, preferably with a longer duration than 10 weeks.
The study was funded by Baylor University, not a supplement manufacturer.
J Int Soc Sports Nutr. 2023;20(1):2174704.
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