The benefits of omega 3 for muscle building.
The average American consumes 15 times more omega 6 than omega 3 fatty acids
which leads to inflammation, aches and pains.
If you are trying to build muscle,
inflammation can slow your efforts and make it harder for your muscles to grow.
Inflammation slows down the time it takes for your muscles to recover
after exercising, which can leave you feeling weak and sluggish.
In today's video we will discuss 6 ways that omega 3-s can help to build stronger,
healthier muscle tissue and the best food sources.
1. Muscle Growth Consuming healthy omega 3 fats
helps to increase protein synthesis for faster muscle growth. This is the process where your body
breaks down protein that you eat and turns it into fuel to make your muscles grow and stay strong.
2. Muscle Recovery Omega 3-s have been shown to reduce
muscle soreness and swelling after exercise. They have also been shown to increase range of motion.
Getting more of these into a healthy diet plan will reduce stiffness and speed up recovery time.
3. Heart Support
Studies show that omega 3s found in fish oils improve the health of the heart muscle. They
reduce the heart rate and amount of oxygen your body burns through every minute. This
can give you a competitive edge during sports and competitions, because you need less energy.
4. Brain Health
The human brain is 60% fat, with 15% of this being omega-3 DHA. Getting enough of this omega
3 fatty acid into the diet from fish oil can improve neuromotor function. This means that
you will have better muscle coordination and control, especially during sports.
5. Burning Fat Consuming the correct balance
of omega 3 and omega 6 helps the body to burn fat at a faster rate. It reduces insulin resistance
and helps you to tap into body fat for energy as you exercise, by boosting the metabolism.
6. Arthritic Pain
Arthritis is an inflammatory condition which causes pain and swelling in the joints.
This causes weakness in the joints and can impair your ability to build muscle. Omega 3 fats help
to lower inflammation so that you can focus on muscle building without existing aches and pains.
As you can see omega 3 fatty acids are a
key nutrient when to comes to keeping inflammation at bay.
If left unchecked inflammation will prevent your muscles from recovering properly,
no matter what proteins and amino acids you are consuming.
We highly recommend removing all seed oils from the diet
such as vegetable oil, margarine and easy spreads, soy oil, canola oil etc..
Switch these out for healthy alternatives
like avocado oil, virgin cod liver oil and raw coconut oil.
To raise your omega 3 levels, the best food sources of these are cod liver oil,
wild caught salmon, sardines, krill oil, and anchovies.
Shellfish like lobster and mussels are also excellent sources of DHA and EPA,
the two key omega 3-s that your muscles need for strength and recovery.
To learn more about the health benefits of building muscle,
the best muscle building foods and minerals, please select our "Muscle Health" playlist at
the end.
Thank you very much for listening, a like is always appreciated and remember to subscribe
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