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Fatty Acids for Muscle, Strength, and Endurance​

A legal performance enhancer that's actually healthy? Yes. You may even be using it already, but probably not enough. Here's the science.​

The term "ergogenic aid" has gotten a bad rap. What's the first thing you think of when you hear it? Banned performance-enhancing drugs, right? But an ergogenic aid is anything that helps you perform better, including foods, supplements, eyeglasses, knee wraps, and even psychological tactics that help you concentrate.

In that sense, fish oil is a powerful ergogenic aid. Yes, it's a top-tier health supplement, but due to the ability of omega-3 fatty acids to change the functional capacity of muscle cells, it's also a performance-enhancing substance.

Modified Cell Membrane Fluidity​

Omega-3 fatty acids inhibit the cyclooxygenase-2 (COX-2) pathway, associated with increased inflammation. Most athletes don't know that these fatty acids, when introduced into cell membranes, also alter cell membrane fluidity, thereby modifying cell function and protein activities.

Together, those two mechanisms enhance training adaptations, including strength, power, endurance, and exercise recovery. Those are the findings of scientists from the University of Stirling who conducted a meta-study on the effects of omega-3 fatty acids on sports performance.

Omega-3s, Hypertrophy, and Strength​

The main driver of hypertrophy is increased muscle protein synthesis (MPS) brought about by exercise and adequate protein. Omega-3s further sensitize skeletal muscle to this exercise and protein.

This concept was validated when Smith et al. showed that dietary omega-3s potentiated the response of MPS to amino acid infusion. Although they didn't see any change in the basal rates of MPS, they observed post-prandial (right after a meal or infusion) increases in MPS, which is when it counts. They also noted an uptick in the activity of mTOR, a major regulator of muscle growth.

Similarly, the same scientists who compiled the meta-analysis found that four weeks of 5 grams a day of omega-3s stimulated focal adhesion kinase (FAK), a signaling protein that regulates MPS. While it takes about two weeks to see an increased incorporation of omega-3s into muscle cell membranes, the levels continue to increase after four weeks with no ceiling in sight.

Those test-tube analyses are fine, but let's look at some real-world stuff. First up is a study involving omega-3s and older adults who underwent six months of either omega-3 supplementation (3.36 g/day EPA + DHA) or placebo (Smith et al., 2015).

The omega-3 groups exhibited increased thigh muscle volume, handgrip strength, and 1-RM strength. The placebo group? Nothing.

Another study found that two grams of omega-3s daily increased peak torque with 90 and 150 days of supplementation. The omega-3-enhanced group displayed training-induced improvements in neuromuscular function and time delay between the onset of muscle activation and muscle force production in the biceps femoris and the vastus lateralis (the muscles got quicker).

Omega-3s and Endurance Athletes​

Omega-3 fatty acids positively affect endurance in several ways.

1. Rodent studies show omega-3 fatty acids increase the expression of PGC-1 alpha, a key regulator of mitochondrial biogenesis. That means that fish oil leads to more mitochondria, and more mitochondria equates to increased ATP synthesis. That's good because ATP is the energy currency of the cell.
2. While human studies on omega-3s and mitochondrial biogenesis are still scarce, one study on obese individuals showed that omega-3 fatty acid supplementation stimulated the formation of more mitochondria (Laiflesia et al., 2016).
3. Omega-3 fatty acid supplementation increases insulin sensitivity in skeletal muscle, leading to increased carbohydrate oxidation, which reduces the amount of oxygen used to meet the demands of ATP production, thus leading to increased exercise capacity (Cole, et al., 2014).
4. Eight weeks of omega-3 supplementation in cyclists led to reduced oxygen cost during a cycling time trial, as compared with placebo (Hingley, et al., 2017).
5. Five weeks of omega-3 supplementation in Australian-rules football players led to significantly lowered heart rate during steady-state submaximal exercise (Buckley, et al., 2009).

Omega-3s and Exercise Recovery​

As every lifter knows, repeated eccentric muscle contractions cause damage to muscle fibers, and muscle damage impairs subsequent workouts or sports activity. However, because omega-3s increase the structural integrity of the muscle cell membrane and inhibit inflammatory actions, they subsequently improve recovery.

Several studies have verified this theory. All found that varying dosages of fish oil or omega-3 fatty acids either reduced muscle damage over placebo or reduced muscle soreness over placebo.

Omega-3s and Concussions​

Brain injury isn't usually something that happens to lifters, but it's a big issue in contact sports.

Studies involving the effect of fish oils on traumatic brain injury (TBI) are problematical with humans, but one study of American football players found that ingesting omega-3 fatty acids for a full season led to decreased concentrations of "serum neurofilament light," a biomarker of head trauma.

There are, however, several pertinent rat studies. One of the pioneering studies of fish oil and TBI found that afflicted rats on a fish oil diet before and after induced injury could navigate a maze much faster than the placebo group. (Wang et al., 2013).

The "Problem" With Fish Oil​

Not every fish oil study shows ergogenic benefits, but more times than not, those studies simply aren't using enough. Just as with fish oil's anxiety-fighting effects 5, you typically need a big dose. Ideally, you want your fish oil to check off four different boxes 4:

1. High Dose
2. Purity
3. Bioavailability
4. More DHA than EPA

But Does Fish Oil Makes You Bleed Easier?​

Surgeons always tell you to stop using fish oil before an upcoming procedure, the concern being that the omega-3s will "thin" your blood and they won't be able to stop the bleeding. Similarly, athletes in contact sports are sometimes wary of fish oils, believing they'll exacerbate bruising.

Contrary to all that, though, a systematic review of different populations, including athletes, found that omega-3 supplementation made no difference in bleeding rates. (Begtrup et al., 2017) If their findings hold up to the test of time, that means that fish oils, even though they reduce platelet aggregation, don't affect bleeding rates after surgery. Similarly, any concerns about additional bruising appear to be unfounded.