fish oil

5 Supplements You Should Never Miss

5 scientifically researched must have supplements that you should never miss to maximize performance and overcome muscle building plateaus.

Bodybuilding is a serious business. And the right fuel makes all the difference along with proper nutrition and dedicated training sessions. However, the walk down the supplement aisle is not that simple. Confusions abound as multiple products stare back at you. Choosing the right supplement is a crucial aspect of fat loss, muscle building, and performance. Know the must have supplements.

1.   WHEY PROTEIN

Whey will help you transform from scrawny to brawny. It’s the near perfect fuel that has blazed workout sessions of the next-door guy to the bodybuilders. Putting it simply, whey is the remnant of the cheese making process and forms 20 percent of the cow’s milk. The remainder 80 percent is casein. Whey is a quick acting protein, which means it fuels muscle cells quickly, whereas casein is slow to respond, but its effects last longer than the whey.

Early studies have linked whey protein supplements with a stronger immune system and athletic endurance and are touted as a way to increase energy, fight stress and improve mental focus. Whey Protein is a rich source of BCAAs (branched chain amino acids) leucine, isoleucine, and valine that comprises around one-third of the muscle protein and helps the body to build and regrow muscle fibers and reduces the loss of other amino acids to form muscle during exercise.

WHEN TO SUPPLEMENT

It makes sense to drink whey before and after a workout to receive wholesome benefits.

2.   BCAAS

To get the full spectrum of BCAA advantage, you need to supplement it, in addition to whey to build those muscles. Fueling your workout sessions with BCAA supercharges your immune health, because intense training sessions can stress your body. Moreover, BCAA as a supplement quickens the process of protein synthesis. This makes BCAA particularly invaluable for bodybuilders.

WHEN TO SUPPLEMENT

10-15g with a 2:1:1 ratio of leucine, isoleucine, and valine can be had safely as 20 minutes before workout. You can even have it in between your training sessions to reduce protein breakdown and for continuous flow of energy. Have it post workout to provide optimum nutrition to your muscles.

3.   CREATINE

Creatine is one of the most researched supplements. A lot of flesh foods like chicken and fish have it. Your body also processes creatine. In the liver, three amino acids arginine, glycine (non-essential) and methionine (essential) combine to form creatine. Skeletal muscles contain 95 percent of all creatine. Creatine is involved in the processing of the energy required by muscles. Naturally, energy demands multiply during training. The acceptable way to supplement creatine is through loading and maintenance phase. Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to compensate for the water loss. Research shows that creatine is most effective in high-intensity training and explosive activities, which makes it a mandatory supplement when you are weight training. Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports because it improves muscular endurance and increases anaerobic power and performance required in jump squats, knee extensions and repeated sprints.

WHEN TO SUPPLEMENT

Creatine in powder form can be easily mixed with other powder supplements, as a pre or post-workout beverage. In order to increase absorption, you should have creatine with a sugary beverage to enhance absorption, since it increases insulin levels.

4.   HIGH-QUALITY MULTIVITAMIN

Supplementing your workout regime with a high-quality multivitamin helps ensure the presence of essential nutrients required for multiple metabolic reactions. Multivitamins enhance the growth of your lean muscle mass. Further, it helps in speedy recovery of your ruptured muscles while helping you overcome fatigue. A high-quality multivitamin can also help you maintain a perfect body metabolism. Further, multivitamins boost your physical performance by providing you the necessary energy and stamina required during your training session. Antioxidants in a potent multivitamin help maintain a healthier immune health and also optimize digestion.

WHEN TO SUPPLEMENT

Have the recommended dose along with meals

5.   FISH OIL

Enriched with heart-healthy omega-3 fatty acids, namely eicosapentaenoic acid and docosahexaenoic acid, fish oil may also impact your muscles’ ability to grow. A study published in the journal “Clinical Science” in 2012 found that a specific type of omega-3 fatty acid, found in fish oil, optimized muscle growth in healthy people when their insulin and amino acid concentrations spiked. A typical post-workout protein shake with carbohydrates in the form of fruit or juice will raise your insulin levels and flood your system with amino acids so you can experience muscle growth.

WHEN TO SUPPLEMENT

Taking fish oil within 30 minutes before or after eating is just as good as taking it with a meal.

Recruit supplements along with nutrition and workouts to supercharge your muscle growth and spell the difference between an average and awesome workout.

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.

1.       FISH OIL PROMOTES INSULIN SENSITIVITY

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.

2.       FISH OIL KEEPS JOINTS FLEXIBLE

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.

3.       FISH OIL INCREASES MUSCLE STRENGTH AND PHYSICAL PERFORMANCE

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

4.         FISH OIL NEGATES EFFECTS OF INTENSE TRAINING SESSIONS

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.

5.         LOSE FAT WITH FISH OIL

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.