How To Take Omega 3 To Gain Muscle Mass

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Feeding is a fundamental part in the process of muscle growth. In fact, a balanced diet adjusted to the goal of gaining muscle is so or more important than the sports routines established by personal trainers. Proteins are essential in this sense, but you can also use another element: omega 3.

It is proven that, knowing how to take omega 3 to gain muscle mass, you can get this improvement in your body. Does it really work? How to take it to contribute to muscle growth? Is it effective in athletes? And in older or convalescent people who want to recover their physical tone? In unCOMO we give you all the answers to the doubts that arise on this subject.

Taking omega 3 helps gain muscle mass?
It is enough to observe the scientific part of this matter to know that omega 3 contributes to muscle hypertrophy, that is, yes, omega 3 helps to increase muscle mass. There are several studies that have proven the benefits of consuming these fatty acids, both in athletes and in elderly or newly recovered people from an injury and who want to recover the volume of their muscles.

The American Journal of Clinical Nutrition[1] showed with its research that omega 3 helps prevent muscle mass loss in older people, as it improves the effect of insulin on muscles, favoring their maintenance and subsequent growth.

Another study published by the Journal of the International Society of Sports Nutrition[2] confirms that omega 3 increases muscle volume while reducing body fat. It also lowers cortisol indices. The subjects who were part of the investigation were women and men who were 34 years old.

How to take omega 3 to gain muscle mass – tips
After checking to develop muscles, it is important to know how to take omega 3 to gain muscle mass. For example, to combat the loss of volume resulting from aging, fish is a highly recommended product: it contains these fatty acids that, combined with sport, contribute to the increase of musculature.

The amount of omega 3 that you should consume to be effective at gaining muscle mass varies depending on age. The highest figure in men is 1’6 grams a day in teenagers of years and adults. As for women, the highest daily number is for adolescents and pregnant adults (1’4 grams). If you are a sportsman, your diet should contain 3 or 4 weekly fish rations. At least half of it is blue fish. Moreover, it takes care of the consumption of fats: it always opts for monounsaturated ones (proprises of olive oil).

Foods with omega 3
The foods that will provide you with the amount you need daily omega 3 are as follows:

♪ Fish and seafood: sardine, mackerel, tuna and salmon.
* Seeds and nuts.
♪ Vegetable oil: soy, canola and linseed.
♪ Certain fortified foods with omega 3, such as some milks, eggs and juices.

Omega 3 to combat muscle aging
Over 40 years, the average body mass that a person loses is about 20%. The loss is especially noted in muscle volume, but it gains fat and the weight remains. Insulin levels decrease over time. To make up for it, in unCOMO we recommend you to consume omega 3, as it is a great remedy against the aging of muscles and skin.

In this other post you can learn more about how to take omega 3.

More tips for gaining muscle mass
It is shown that omega 3 is a great ally for muscle growth. Still, it is a component more than the rest of the factors needed to gain muscle mass. In unCOMO we give you the following tips to increase muscle mass:

♪ The protein should predominate in your diet: it is the essential element to increase the volume of your muscles. Note that your body has a limit capacity: it absorbs a maximum of 20 grams of protein per meal.
♪ Consume more calories than you burn: do it in a healthy way, without abusing very greasy foods that will make you fat. By increasing the weight of your body proportionally, your muscles can grow.
♪ Balanced diet: despite the importance of proteins and the help of omega-3 supplements, you need to cover all nutritional needs. Do not skip any food and try to establish a food routine with a doctor so that the process of gaining muscle mass is healthy at all times.
♪ Regularity in exercise: meets the plan and trains 2 or 3 times a week.
♪ The workload increases: the frequency in the training loses sense if the volume of the exercises is always the same. It should grow gradually so that muscles grow progressively and within healthy limits.
♪ Check the routines: depending on the agreed plan, you will need to modify it (both sports and food) every 4-8 weeks to avoid stagnating in muscle development.

In these links you can find our articles about Diet to gain muscle mass and Exercises to gain muscle mass at home.

If you want to read more items similar to How to take omega 3 to gain muscle mass, we recommend that you enter our Fitness category.

1. Gordon I Smith, Philip Atherton, Dominic N Reeds, B Selma Mohammed, Debbie Rankin, Michael J Rennie, Bettina Mittendorfer, Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in adults older: a randomized controlled trial, The American Journal of Clinical Nutrition, Volume 93, Issue 2, February 2011, Pages 402–412. In the event you loved this post and you would love to receive more details with regards to JBHNews assure visit our own internet site. /10.3945/ajcn.110. Noreen, E. E., Sass, M. J., Crowe, M. L., Pabon, V. A., Brandauer, J., & Averill, L. K. (2010). Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 7(1), 31. /track/pdf/10.1186/

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