Omega 3, essential fatty acids whose beneficial role has been proven by a multitude of studies, are mainly present in fatty fish such as salmon, sardines, mackerel and herring. However, these fish, particularly exposed to pollutants, make their consumption limited due to their toxicity. This is where the interest of omega 3 supplementation takes on its full meaning because it allows you to fully benefit from the many virtues of these essential fatty acids without suffering the negative effects induced by food.
1. Omega 3 helps you lose fat
They provide the body with essential fatty acids that the body cannot produce on its own. They must therefore be consumed through food for the body to function optimally. Omega 3s do not convert to fat in the body. Conversely, they improve insulin sensitivity, which is the determining factor in fat loss. In fact, if you have low insulin sensitivity, you will have a very hard time losing fat tissue. The other virtue of omega 3 is that they are a powerful anti-inflammatory.
2. Omega 3 promotes muscle building
One study gave adults 4 grams of omega 3 daily and found it increased protein synthesis, leading to faster muscle building. The EPA and DHA present in omega 3 therefore increase this protein synthesis in the muscles, while reducing their degradation. In addition, they improve the absorption of glucose and fatty acids in muscle fibers. This helps distribute nutrients to muscle at the expense of fat cells, improving body composition and providing fuel to muscles during training.
3. Omega 3s reduce inflammation
Inflammation in the body is horrible for your health and significantly impacts our ability to lose fat and build muscle. It is synonymous with disease, infection and obesity. Fish oil, with its powerful anti-inflammatory properties, will precisely allow you to lose fat. In addition, it will also reduce muscle inflammation correlated with physical exercise. This is going to involve less aches and pains from working out.
4. Omega 3 improves insulin sensitivity and metabolism
Insulin plays an important role in muscle growth, which is why it is often referred to as an anabolic hormone. By taking omega 3, insulin will improve the muscle growth process and help the absorption of nutrients in the muscles as well as creatine (essential for performance) and carnitine (essential for fat burning).
An example of the effect of omega 3s on insulin and metabolism was highlighted by a recent study of diabetic women who took between 1.5 grams and 2.5 grams per day of fish oil. After 30 days, the group lost fat and reduced their waistlines, while significantly improving their insulin sensitivity.