When it comes to bodybuilding, omega-3s are known to aid recovery and reduce exercise-induced inflammation. This article provides more information on the benefits of omega-3s in the specific case of weight gain.
Omega 3s, essential fatty acids (not synthesized by the body or in very small quantities), have several supposed advantages for mass gain.
Firstly, they may improve muscle recovery in general.
Secondly, omega 3s are known for their anti-inflammatory properties, helping to reduce muscle inflammation after exercise.
Finally, omega 3s may contribute to cardiovascular health, with a reduction in heart rate important during, but also outside or after intensive training, during periods of mass gain.
Omega 3 and weight gain
Omega 3: what is it?
Omega-3s are part of the family of essential fatty acids, a group of fatty acids that are indispensable to the proper functioning of the human body.
Omega-3 fatty acids are divided into several groups: the main one being alpha linoleic acids, also known as ALA. The human body uses these acids to produce two others that are essential to its functioning: eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA).
As DHA is produced in very small quantities by the body, it must be supplied in this form through the diet, as it cannot be sufficiently produced from ALA (alpha linolenic acid). These fatty acids can be found in large quantities in certain foods, but it is also possible to take omega-3 supplements, which we'll see below.
Focus on weight gain
This term is used in the field of bodybuilding.
In a training program, this is a phase linked to nutrition, during which the athlete's aim is to build muscle mass and therefore strength.
During this phase, which lasts from a few weeks to a few months, athletes consume more calories than they burn. However, the aim is not to eat everything and anything.
The diet consists of calculated, proportionate quantities of proteins, fats and carbohydrates to build muscle mass.
Gaining mass has several advantages: within the framework of "reasonable" muscle mass, it improves fitness and overall body condition, even as we age.
When you're in a period of mass gain, you consume a significant amount of lipids. It's crucial to choose lipid sources rich in omega 3.
The benefits of omega-3 intake according to several criteria
A number of studies have been carried out on the links between weight gain and omega-3 intake. These studies have involved subjects of varying ages, physical conditions and diets.
Subject condition
One study investigated the link between omega-3 intake and muscle gain in elderly subjects. [1] This study highlighted the fact that high doses of omega 3 (>3 g/d) seemed to increase muscle mass and performance (walking speed in this case) very slightly.
Taking omega-3 could therefore lead to an improvement in muscle tone; but this study, like many others, focused on a very specific group of the population: the elderly. Extrapolation to the general population is not possible at this stage, and requires further research.
Another study, on 1,037 middle-aged subjects (aged 20-59), sought to demonstrate a link between blood concentration and muscle mass. [2]
Here, no link was demonstrated. Plasma omega-3 concentration is therefore not correlated with muscle mass, regardless of age.
Strength and muscle development
There is a study to illustrate the link between omega-3 ingestion and increased muscle mass and function, with or without resistance training, again on elderly patients. [3]
In this case, an improvement in lower-body functionality was noted, but muscle gain was not clearly established.
Ingesting omega-3 would therefore have helped improve lower-body strength, but not muscle mass in elderly patients.
Power supply
Finally, another study examined the association between muscle mass index and omega-3 supplementation according to the subjects' diet and, in particular, their daily protein intake. [4]
This study found an association between omega-3 and muscle gain, but only in patients consuming low levels of protein. This is therefore consistent from a nutritional point of view, but could very well be found with other types of macronutrients such as carbohydrates. Be careful not to conclude on the effect of a compound when this effect is found in a state of deficiency!
Omega-3 acids may therefore have a positive impact on muscle development, but only in patients ingesting very little protein on a daily basis. No link was found for protein consumption above 0.8 g/kg/d.
How to consume omega-3 for weight gain?
While not all studies show a clear link between omega-3 and muscle mass, these fatty acids could help reduce the inflammatory processes associated with exercise, and thus improve recovery.
The food
Omega-3s are found in many foods, but they are most abundant in oily fish, such as tuna or salmon, or small fish like mackerel or sardines.
For vegetarian diets, it is more difficult to consume omega-3 acids. They can be obtained from certain omega-3-rich oils (rapeseed oil, etc.), which are rich in precursors of DHA and EPA, the two omega-3s that exert their effects in the body. While the endogenous conversion (by the body) of ALA (alpha-linolenic acid) into EPA is easy, the conversion into DHA is not sufficient to meet our needs. DHA can therefore hardly be provided solely via a vegetable oil. It has to be provided as such, via products derived from oily fish, or via dietary supplements (careful selection of the latter).
Food supplements
To compensate for the lack of omega 3, or more specifically DHA, it is possible to take dietary supplements. You'll find a range of these on the market, in supermarkets, pharmacies, on the Internet and in specialist sports stores.
Protélapes does not offer omega-3s, as current medical and scientific studies have not proven a clear link between these compounds and a real beneficial effect in terms of sports performance. From a nutritional point of view, we support top-level athletes in their mass gain with sweetener- and additive-free gainers. These mass gainers are made in France and developed by pharmacists, to help athletes achieve their goals without negatively impacting their health.
To find out more about weight gain
For those looking to optimize their mass gain, it's essential to be informed on various aspects. The selection of foods suitable for mass gain is a starting point, enriched by an understanding of how to calculate specific caloric requirements specific to this period.
The question of the usefulness of dietary supplements also deserves attention, as does the discussion of increasing carbohydrate consumption. Ectomorphs, in particular, will find valuable advice on diet and strategies adapted to their morphotype.
What's more, knowing the amount of protein to consume on a daily basis is crucial, as is the importance of meal meal frequency. For those who prefer homemade options, there are recipes for high-calorie gainers. Finally, understanding when to eat protein and choosing the best gainer for ectomorphs are key to successful weight gain without compromising health or performance.
