Benefits Of Fish Oil For Bodybuilding

Benefits Of Fish Oil For Bodybuilding

There have been many studies on fish oil as an exceptional source of omega-3’s and the wonderful benefits of taking it or incorporating it into your diet.

Significant benefits include supporting good heart health, promoting healthier skin, treating certain mental disorders, lowering blood pressure, and reducing liver fat, among other additional benefits. But the question is, are there any benefits to taking fish oil strictly for bodybuilding purposes?

You might’ve seen many bodybuilders adding fish oil to their list of numerous supplements, and that alone should give you the answer you’re looking for.

But today, we’ll be delving deeper into what exactly fish oil is and how you can benefit from taking it on your journey to maximum gains. Read on!

What Exactly Is Fish Oil?

As the name suggests, fish oil is the oil extracted from fatty fish such as mackerel, halibut, salmon, herring, albacore tuna, etc. The oil is extracted from the tissues of these types of fish, goes through a purification process, and is sold in numerous forms such as soft gel, gummy, and liquid.

Fish oil is increasingly high in two types of omega-3 fatty acids: Eicosapentaenoic acid (EPA) and the other Docosahexaenoic acid (DHA), both essential for our body for their numerous benefits, like keeping our hearts healthy.

Normally, you can get omega-3 fatty acids from directly eating fatty fish, so it’s the same thing considering the benefits. However, for some reason, if this type of fatty fish is inaccessible to you, you can substitute fish oil supplements with eating fish instead.

Fish Oil For Bodybuilding

The Potential Benefits Of Fish Oil For Bodybuilding

Now, how is fish oil beneficial for bodybuilding? Together with the series of advantages that fish oil provides an individual, here are some of the benefits that fish oil provides for bodybuilding:

Protein Synthesis

The omega-3 fatty acids in fish oil, EPA, and DHA, are known to promote and support the process of protein synthesis, turning the protein you eat into muscle-building energy/fuel and ultimately boosting muscle growth.

Reducing Muscle Soreness

In most cases, fish oil reduces stiffness and joint pain in people suffering from arthritis. This is because fish oil has great anti-inflammatory properties, which may benefit bodybuilders since everyone who has ever lifted weights may sometimes feel sore, especially after intense workout sessions.

The anti-inflammatory properties aid in reducing muscle soreness, and offer increased recovery so you can train harder and better the next day.

The same anti-inflammatory properties in fish oil are also known to prevent a decrease in strength, helping you maintain performance.

Losing Fat

Trying to look lean and shredded? Fish oil is known to boost metabolism, and the higher the metabolic rate, the more calories you burn, making it easier for you to lose weight.

DHA and EPA are known to support/promote insulin function and increase the uptake of glucose and fatty acid into an individual’s muscle cells.

This helps divide nutrients completely away from the fat and towards the muscle instead, providing more energy/fuel to your muscle and improving overall body mass and, in the end, leading to more lean muscle growth, all the while losing fat.

Prevents Muscle Degradation

During a strict cut, the one thing that is harder than losing fat is keeping the already-built muscles. Without a careful cut, you’d lose as much muscle as fats.

So, every bodybuilder strives to prevent losing muscles during the shedding fat period, and that’s where fish oil comes in.

The omega-3 fatty acids in fish oil help reduce extreme muscle loss while simultaneously helping burn more fat.

When Should I Take Fish Oil For Muscle Building?

When Should I Take Fish Oil For Muscle Building?

Usually, there is no specific time to take fish oil for people in general, but for bodybuilding, that’s a different story on its own.

Along with perfectly executed meal timings, taking supplements at the preferred times is key to optimal performance and maximum gains.

Now, bodybuilders usually take fish oil after a meal, before or after a workout session. So, depending on your preferences or goals, you can take fish oil:

After a Meal

Fish oil helps better absorb the active ingredients of the meal. This means your body better absorbs the protein and other nutrients that you need for muscle growth or repair.

It is important to note that, for better results, you need to take fish oil along with foods that contain other healthy fats to make the process of absorption more efficient.

Before Workout

Taking Fish oil before a workout session is a great way to ensure you’re energetic and efficient for the whole training session.

In addition, the anti-inflammatory properties prevent the cells in the muscle from getting inflamed, preventing extreme soreness post-workout.

Taking fish oil before a workout also helps by giving you increased energy levels, helping you add intensity to your exercises and ultimately leading to muscle growth.

After Workout

The omega-3 in fish oil helps you recover better from an intense workout and reduces soreness. In addition, it also calms your muscle cells, preventing any possible injuries that might occur as an after-effect.

Is Fish Oil Better Than Fish Protein?

Fish oil and fish protein are both splendid for your bodybuilding journey, but they serve different purposes when it comes to nutrition.

First, fish oil is highly rich in omega-3 fatty acids, EPA, and DHA, and as we’ve mentioned earlier, it has a series of benefits for our health as well as for muscle building.

On the other hand, fish contains both EPA and DHA and many other nutrients such as Vitamin D, protein, selenium, etc.

However, while fish may have more nutrient content, “better” would cost in factors such as the potency of the omega-3s, absorption rate, the cost of each product, and more.

So, for some, the fish could work better, but for others, fish oil should do its purpose of providing the required EPA and DHA and pair it with other foods that have all the remaining nutrients.

It is important to understand that for optimal performance in the gym, muscle building, and overall health, a balanced diet with both these items included would work extraordinarily well and better.


Fish oil is rich in omega-3 fatty acids that help in the overall nature of bodybuilding. With its anti-inflammatory properties and other good health-promoting benefits, it is a highly sought-after supplement by bodybuilders for maximum gains.

While the best time to take fish oil could vary depending on your preferences, regardless, the omega-3-rich oil helps in weight loss, promotes lean muscle mass, prevents muscle degradation during a cut, and more.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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