Best Time To Take Fish Oil For Exercise

by Kathie A
(Bronx, ny)

Hi. Is it best to take fish oil before or after exercise. Or does it not matter?
Thanks.

Answer:

Hi Kathie. There is a new study from Washington University saying that omega 3 fats, usually found in fish oil, may help avoid or reduce the muscle wasting that comes with age because it favors the protein synthesis necessary to preserve and build muscle. Something very important for athletes of all kinds and for the normal aging person, as we all are.

The study was done in individuals with around 70 years old receiving 3.300 mg of omega 3 fats (EPA plus DHA), an amount equivalent to 9.000 mg of commercial fish oil. A relatively high amount of omega 3.

According to the authors of the study, the difficulty of aging people to maintain muscle mass was dramatically changed with omega 3, increasing the rate of muscle protein synthesis. EPA, one of the omega 3 fats, blocks the muscle break down processes.

This fish oil benefit is no secret to body builders that usually consume good quantities of omega 3 to help their body build new muscle and to avoid the muscle inflammation that comes with exercise. You can see more details of this study at Muscle Wasting – Prevent Sarcopenia With Omega 3 Fish Oil.

Unfortunately, I have no idea of any study to determine the best time to create more muscle. I would recommend taking a high omega 3 dose to favor more protein synthesis and less inflammation, that comes with heavy exercise. I would say dosages over 6.000 mg of fish oil, equivalent to 1.800 mg of EPA plus DHA. The minimum fish oil dosage we recommend is 3.000 mg of fish oil or 900 mg of omega 3 fats (EPS plus DHA) when you are at your ideal weight and with no degenerative diseases.

If you take your omega 3 before exercise, it could favor better muscle protein syntheses but what really matters is the total daily intake. This is not rocket science, there are other factors that come into this equation like, for example, if you have a high omega 6 diet, high in grains and grain oils, it could off set your omega 3 ingestion because omega 6 fats counteract omega 3 benefits. Read more at Omega 3 and Weigh Loss.

Best wishes,

Alfredo E.

P.S. Don’t forget your daily omega 3 for your entire family. You can find omega 3 in Cod Liver Oil, Krill Oil and Fish Oil. They are molecularly distilled, free of impurities, and sent anywhere in the world at low reasonable price, Omega 3 Store