Top 5 Benefits of Fish Oil for Muscle Builders

Does fish oil help in muscle growth? Yes, and along with proteins, you need to include this essential fatty acid in your supplement stack, as it is loaded with nutrients. 

While athletes, bodybuilders and fitness fanatics can’t afford to ignore proteins, the same emotions do not echo for fish oil. Without a doubt, your regular whey protein shakes along with its basic constituents, amino acids help in repairing and resynthesizing new and strong muscle fibres along with preventing degradation of muscle tissue. However, consuming fish oil or omega-3 fatty acids along with those supplements is great for muscle building. These fish oil supplements are a good source of fats and help in improving the anabolic effects of exercise.

What Are Fish Oils or Omega-3 Supplements?

Fish oil supplements or Omega-3 is an essential fatty acid made from the tissues of fishes like cod liver, salmon, tuna, mussels, trout,  mackerel, herring,  oysters, whale blubber, crabs,  or seal blubber. These Omega-3 fatty acids contain two types of omega-3s, one is docosahexaenoic acid (DHA) and the other one is eicosapentaenoic acid (EPA).  

The Omega 3 polyunsaturated fatty acids found in omega 3 fish oil supplements help in reducing the risks related to heart problems, lowers blood pressure and also supports weight loss. Omega-3 fatty acids can only be derived from food and cannot be produced in the body automatically. The benefits of fish oil supplementation also include lean muscle gains, limber joints, reduced workout inflammation and bodybuilding. 

How & When To Take Fish Oil Bodybuilding Supplements?

The omega 3 fatty acid benefits those who want to build muscles and is into bodybuilding.  You can consume fish oil supplements in the form of pills or capsules, but as per the dosage prescribed by your physician. You can take fish oil before or after a workout or anytime during the day. You can consume  2,000–3,000 mg per day of EPA and DHA and therefore the perfect fish oil bodybuilding dosage would be 1 or 2 capsules per day. The MuscleBlaze fish oil capsules contain 1000mg of omega 3, which makes it one of the best fish oils for bodybuilding. 

MuscleBlaze offers one of the best fish oils for bodybuilding in India at affordable rates.  MuscleBlaze Fish Oil supplements support muscle synthesis and restrict muscle breakdown to boost muscle growth. These supplements help in increasing insulin sensitivity in your body and with an increase in insulin sensitivity your muscles consume any glucose in the blood and thereby recovers at a  faster pace. Thus, MuscleBlaze fish oil supplements are the best fish oil for bodybuilding.


In order to understand how increased insulin sensitivity will help you build muscle, you need to endure a bit of biology lesson. Insulin is a protein that pancreas produces and releases when you eat foods, proteins, carbs or both. Unlike other proteins, insulin functions like growth or anabolic hormone. From pancreas, insulin travels to muscle cells. Muscle cells are lined with insulin receptors and once insulin docks in these receptors it signals the muscle cells to open up to absorb the extra glucose idling in the blood to synthesize muscles and improved insulin sensitivity helps muscle cells respond quickly to the insulin trigger.

Evidence: In a meta-analysis report Howard scientist, Jason Wu has reported in the Journal of Clinical Endocrinology and Metabolism that taking fish oil supplements significantly increased adiponectin levels by 0.37 mcg/mL(P=0.02). Adiponectin is a known marker for insulin sensitivity and has been associated to lower type 2 diabetes and heart disease risk in previous studies.


Bodybuilding is all about lifting heavy and it’s the joints that bear the brunt. Ask a bodybuilder about achy joints and you are likely to be handed a list of those that he has nursed in his years of weight lifting. Researchers headed by a scientist from Ohio State University (Columbus) have discovered that heavy loading causes the breakdown of cartilage. Fish oil benefits in bodybuilding, as the training regimen affects their joints and you need fish oil for flexible and limber joints.

Evidence: Several scientific studies go on to prove that EPA and DHA decrease inflammation and arrest progression of osteoarthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.


Together with strength training, fish oil supplementation seems to benefit muscle strength and size. Research studies have found that fish oil for gym significantly improves muscle activation and functional capacity.

Evidence: 3,000 adults (aged 59 to 73 years) revealed that consumption of fatty fish (rich in EPA and DHA) was strongly associated with grip strength measured by a handheld device. An increase in grip strength of 0.43 kg in men and 0.48 kg in women was observed for each additional portion of fatty fish consumed per week


Moderate exercise enhances immunity, lowers mortality but athletes and bodybuilders over-train themselves. Prolonged and intense exercise generates free radicals that can damage cells. Omega-3 fatty acid in fish oil can help modify blood antioxidant status after exercise and therefore protect exercise-induced induced free radical damage.

Evidence: A six-week double-blind, randomized, placebo-controlled supplementation trial revealed that fish oil supplementation reduced selected markers of oxidative stress after a single bout of eccentric knee contractions.


For muscle building aspirants, building muscle is as important as losing body fat to get those defined abs and here fish oil supplementation can help. Fish oil decreases cortisol, a stress hormone linked to fat gain and this casts a positive effect on fat loss.

Evidence: In a study published in International Journal of Obesity on 324 young overweight men it was found that the inclusion of either fatty fish or fish oil as part of an energy-restricted diet resulted in 1 kg more weight loss after 4 weeks, than did a similar diet without seafood or supplement of marine origin.

Additionally, fish oil supplementation helps in boosting immunity, benefits cardiovascular function and delays the onset of muscle soreness after a strenuous workout.  So, if you are thinking of consuming fish oil for muscle growth and bodybuilding then it is time to include MuscleBlaze Fish Oil in your supplement stack to maximize benefits from your workouts and protein shakes.

5 BedTime Meals for Building Muscles

Do you avoid bedtime snacks with an objective of preserving your hard-earned muscle gains? If your answer is yes, you are making a mistake, because you are losing on an opportunity to build muscles. Explore more about the potential of foods in your muscle-building journey:

  1. The need for bedtime foods
  2. How bedtime foods help you grow
  3. What foods to eat before bedtime

Your muscle-building effort should not end with dinner, particularly for those who are struggling to pack on mass. Know about the best foods to eat before bed and you will be inching closer to your muscle-building goals.

Refreshing your muscle-building lesson, workouts injure your muscle tissues. Whey protein, the perfect post-workout snack rushes muscle-building amino acids to the muscle tissues and triggers the process of building bigger and stronger muscles.

So far so good, but by avoiding slow-digesting protein-rich bedtime snacks you are missing out on a crucial muscle-building opportunity.

High-protein foods are ideal foods before bedtime because they keep you full for a longer duration and increase the calorie spend, according to a study published in the December 2009 issue of “The Journal of Nutrition.”

If the fear of fat looms on your mind, you need to know that these foods are not dense meals, rather protein-rich snacks to ward off catabolism.


You must have heard that maximum muscle gains happen not inside the gym but outside of it. Let’s explain how.

1.   7 to 8 hours of quality sleep is essential to allow your body to recover from workout strains. Coincidentally, this is the time when the maximum surge of growth hormones take place.

2.   Depriving your body of muscle-building essential amino acids is a sure shot way to set your body on catabolism route, as your body will steal amino acids from your hard-earned muscles, to convert to glucose to fuel your brain and gut.

3.   Additionally, research studies have found that even after a single bout of resistance training in healthy males, muscle protein synthesis in biceps remained elevated for up to 24 hours post-exercise.

4.   Noshing on slow-digesting protein-rich snacks, like cottage cheese and a casein shake, right before bedtime along with healthy fats enables the muscles to tap into nutrients to get bigger and stronger. With the trickling of proteins in your muscle fibers throughout the night, your muscles will not get in a catabolic mode when you wake up.

Ideally, your bedtime snack should consist of slow-digesting proteins with a liberal helping of good fats to slow digestion of protein for longer nourishment of muscles.


Eating protein-rich foods right before you go to sleep helps repair and build muscle tissues after exercise, according to a study published in August 2012 in Medicine and Science in Sports and Exercise.

1.        Low fat cottage cheese

Cottage cheese is a high casein food, rich in slow-digesting proteins that spare breakdown of your muscle proteins during the night and boosts new muscle synthesis. A cup of cottage cheese will give you 11 to 12 g of protein to build more muscle mass.

Add almonds to the cottage cheese to get important nutrients, like (proteins, monounsaturated fats and omega-3 fatty acids) but also provide satiety and slow the digestion of proteins, thereby, supplying proteins to your body over a longer period of time.

1 cup of low-fat cottage cheese with 1 ounce (28.3 g) of almonds provides 327 calories, 34 g of proteins, 11 g of carbohydrates and 16 g of fat.

2.       Casein shake

Derived from cow’s milk just like whey, casein, the curdled residue of cheese making process forms 80 percent of the milk. Casein is a slow-digesting protein. It creates a gel in the stomach that leads to a release of amino acids into the bloodstream over up to 7 hours, just right to nourish your muscle fibers, when you sleep. The slow-digesting nature of casein doesn’t make it a good choice in muscle protein synthesis, but it prevents muscle breakdown. To grow bigger and stronger, you need to prevent muscle breakdown and a casein shake prior to bed serves the purpose. Get MuscleBlaze Micellar Casein Shake to preserve your hard-earned muscles.

3.         Yoghurt

Homemade yoghurt is a probiotic, calcium and protein-rich snack. The protein found in yoghurt acts as the building block for building lean muscles. Consuming a cup of yoghurt before bed offers 11g of protein for nighttime muscle preservation.

4.      Grilled fish

Fish is a perfect pre-bed food source because it’s high in protein content and contains healthy omega fats. Have it an hour before going to bed and your muscles will thank you.

5.        Peanut butter

A tablespoon of peanut butter, with yoghurt and flaxseeds is just right to provide you continued nourishment during night time. When you team peanut butter with yoghurt, you get a generous dose of protein along with good quality fats. Flaxseeds on the side provide polyunsaturated fat.

Now that you know what to eat before bedtime to build your muscles, you should quit your fears and choose the right bedtime foods. The result will show in bigger and stronger muscles.