Food is a fundamental part of the muscle growth process. In fact, a balanced diet and adjusted to the goal of gaining muscle is as or more important than the sports routines established by personal trainers. Proteins are essential in this regard, 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 regain their physical tone? Here we give you all the answers to the doubts that arise on this subject.
Does taking omega 3 help you gain muscle mass?
Just look at the scientific part of this matter to know that omega 3 contributes to muscle hypertrophy that is, yes, omega 3 helps 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 from an injury and who want to recover the volume of their muscles.
The journal The American Journal of Clinical Nutrition demonstrated with his research that omega 3 helps prevent muscle loss in the elderly, it enhances the effect of insulin in muscles, favoring its maintenance and subsequent growth.
Another study published by the Journal of the International Society of Sports Nutrition confirms that omega 3 increases muscle volume while reducing body fat. It also lowers cortisol rates. The subjects who were part of the investigation were women and men who ranged 34 years.
How to take omega 3 to gain muscle mass – tips
After checking that it serves 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 sports, contribute to the increase of muscles.
The amount of omega 3 that you must consume to be effective in gaining muscle mass varies depending on age. The highest figure in men is 1.6 grams per day in adolescents aged 14-18 years and adults. As for women, the highest daily number is in teenagers and pregnant adults (1.4 grams). If you are an athlete, your diet should contain 3 or 4 weekly servings of fish. At least half of it is blue fish. For the rest, take care of fat consumption: always opt for monounsaturated (own olive oil).
Foods with omega 3
The foods that will provide you with the amount you need daily of omega 3 are the following:
- Fish and shellfish: sardine, mackerel, tuna and salmon.
- Seeds and nuts.
- Vegetable oil: soy, canola and flaxseed.
- Certain foods fortified with omega 3, such as some milks, eggs and juices.
Omega 3 to combat muscle aging
After 40 years, the average body mass lost by a person is around 20%. The loss is especially noticeable in muscle volume, but fat is gained and weight is maintained. Insulin levels decrease over time. To compensate, in a COMO we recommend consuming omega 3, as it is a great remedy against aging of the muscles and skin.
More tips to gain muscle mass
It is proven that omega 3 is a great ally for muscle growth. Even so, it is another component of the rest of the factors necessary to gain muscle mass. Here we give you the following tips to increase muscle mass:
- Protein should predominate in your diet: itis the essential element to increase the volume of your muscles. Keep in mind that your body has a limit capacity: it absorbs a maximum of 20 grams of protein per meal.
- Eat more calories than you burn:do it in a healthy way, without abusing very greasy foods that will make you fat. By increasing your body weight proportionally, your muscles can grow.
- Balanced diet:despite the importance of protein and the help of supplements with omega 3, 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 the exercise:complies with the planned plan and trains 2 or 3 times a week.
- The workload increases:the frequency of training loses meaning if the volume of the exercises is always the same. It should grow gradually so that the muscles grow progressively and within healthy limits.
- Review the routines:depending on the agreed plan, you will need to modify it (both sports and food) every 4-8 weeks so as not to get stuck in muscle development.