there is a tendency for most bodybuilders to concentrate on protein
supplements, there has been a neglect as far as other supplements
are concerned notably fish oil supplements. For sure protein plays
the most important role in building muscle but fats too are essential
in any diet. Not every type of fat is the same, fish oil are the
good type of fats rich in omega-3 essential fatty acids(EFAs)
which are beneficial for the heart, eye, brain and joints. Healthy
fats also play a key role in muscle building as they stimulate
protein synthesis and also aid in fat burning.
major reason of taking fish oil supplements is convenience because
in order to get the daily recommended dosage of omega-3 fats,
you'll need to consume lots of fish and rather the oily ones like
sardines, herring, mackerel, trout, anchovies and salmon but this
might not be practical for everyone. This is where fish oil supplements
come into play as it's easier to swallow a couple of fish oil
capsules everyday for your daily intake.
There are many brands and varieties of fish oil supplements on
the market and I recommend you get a high quality one and pay
more instead of getting a low quality one for less as a supplement
is something you consume regularly so you'd want to have the best
in your body. Here are some things to consider before buying fish
want a high concentration of omega-3 EPA(Eicosapentaenoic Acid)
and DHA(Docosahexaenoic Acid). For example if a fish oil says
1000 mg of omega-3 per serving, it doesn't mean you're actually
getting 1000 mg of EPA and DHA. It's vital that you verify how
much EPA and DHA you're getting as these are the most important.
Nutritionists recommend a minimum of 1000 mg and a maximum of
3000 mg of omega-3 per day.
want to know where the fish oil is derived from. What are the
fish sources? Some fish oil supplements don't mention the fish
sources and I prefer to stay away from these whereas some will
mention from anchovies and sardines and this is better.
good to know if the fish oil has been third-party tested for environmental
toxins like dioxins, heavy metals and PCBs to ensure purity and
freshness. Some companies are also willing to give you a certificate
of analysis upon request which testifies the quality of their
product, so that's a sign of good faith. For me, third-party tested
fish oil is fundamental as this definitely decreases your chances
of triggering side effects and adverse reactions like itching,
headaches, skin rash, dizziness and frequent "fish burps"
which can result from taking low quality fish oil supplements.
of the best fish oil supplements for bodybuilding I've come across
which meets the above criterias is without any doubt Nordic Naturals
Ultimate Omega. The serving size is two softgels and you get 1,280
mg of omega-3 with EPA at 650 mg and DHA at 450 mg, so that's
a good concentration there. You can easily take two softgels twice
daily for a total of 2,560 mg of omega-3 (1,280 * 2). The fish
sources are sardines and anchovies and it has been third-party
tested for purity and freshness. It's an excellent product of
pharmaceutical-grade quality with no fishy taste and aftertaste.