For all girls and inexperienced athletes, the word “fat” is likely to immediately cause negative associations. However, not every fat harms our figure – there are also useful fatty acids, which, on the contrary, help our body to work properly. By the way, there are not so many of them, and practically every person is closely “familiar” with one variety. This is omega-3 – polyunsaturated alpha-linolenic acid (or ALA), in high concentrations contained in fish oil, which many of us in childhood were forced to drink by our parents.
A separate discussion should be held about this affordable pharmacy product – fish oil in bodybuilding is a quite effective and useful substance that can accelerate progress.
Bodybuilding Fish Oil
Briefly about the drug
The drug has a similar name for a reason: fish oil is obtained from some fish species (in particular, from codfish), as well as from the subcutaneous fat of seals and whales. Previously, it was produced in the form of a tincture with a specific smell and taste, which many probably remember from childhood. Now you can find a more convenient option – soft capsules, which are much easier to take. The drug is sold in any pharmacy and is inexpensive (capsules, of course, will cost you more than tincture).
The main most beneficial components of fish oil are:
- omega-3 fatty acids (depending on the composition of the drug, their concentration may be different, on average 250-300 mg per 1 gram of fat);
- vitamins of groups A and D (A – takes part in the formation of new muscle fibers, D– increases the density of muscle tissue);
Among the list, the first item is the most important – omega-3 is not synthesized in the body, and enters it exclusively with food. The daily norm of this substance is about 1-2 grams for an adult (not involved in sports). For athletes, this figure is significantly higher – about 3 grams for intensive training and about 4 grams for diets and “drying.”
This substance deserves a separate description, since it has a serious effect on the functioning of our body. In order not to deviate from the topic, we only briefly note that it reduces the level of “bad” cholesterol and significantly improves the activity of many systems.
What is the use?
A rather serious number of points has a positive effect from taking the supplement – it is not in vain that fish oil in bodybuilding is widely used by professionals, and children are recommended to give it for a reason. We list only the main and most significant effects:
- decrease in the level of “bad” cholesterol;
- strengthening the cardiovascular system (as a consequence of the previous paragraph);
- reducing the risk of blood clots (as a consequence of the first paragraph);
- acceleration of the suppression of inflammatory processes;
- acceleration of the process of fat burning;
- a set of “dry” muscle mass (the effect is not too strong, therefore, fish oil should not be taken and you should not expect a rapid increase in muscle mass);
- additional body protection against cancer (cancer).
The above list is not just advertising and a desire to attract a buyer to the drug. These qualities of the supplement have long been confirmed by many studies, and in practice its benefits have been repeatedly tested by thousands of athletes.
By the way, it must be said that fish oil in bodybuilding alone will not give a noticeable effect. It is taken to strengthen the body overall, and therefore, for tangible progress, specific and more “narrow-profile” supplements should be taken.
But is it not harmful?
The harm of this drug can be felt only with prolonged excess dosage (well, or if you take it, despite the contraindications, which we will talk about below). It consists mainly in the fact that fish oil may contain a small amount of toxic substances (mercury, dioxin, and so on) due to the fact that fish (from which an additive will be obtained in the future) are capable of their accumulation.
In addition, with an overdose, hypervitaminosis is possible, in particular – vitamin A. This, by the way, can lead to a rather violent reaction. In particular, “side effects” may be expressed as follows:
- hair loss;
- skin rashes;
- joint pain.
Therefore, compliance with the dosage is a mandatory point that should not be ignored.
Contraindications and restrictions: who is not recommended?
Even for such a useful and effective tool, there were some restrictions. It should not be taken (or only after medical advice) if you have:
- kidney problems
- thyroid problems;
- problems with heart;
- diseases of the gastrointestinal tract (in particular, the stomach or duodenum).
In addition, the supplement should be carefully taken by the elderly, as well as pregnant women.