Before reading this article, I recommend reading David’s article on Omega 3 so that you have a baseline. Link here
The first thing you should know is that due to the times, which already operates in the foods we consume omega-3 Balance / omega-6 is far from the ideal state, because most foods contain high concentrations of one second, see below , and the levels of omega-3 fatty acids needed for this high anabolic effect, being a great accessory of this supplement (buy Omega 3 supplements).
Omega-3 can help us improve muscle protein synthesis in two ways:
Reduces inflammation and improves insulin use
Through the mTor path responsible for protein synthesis
Omega 3 and insulin
Let’s start with insulin, known in the fitness world for this mystery when transferring nutrients to the cell (improve our performance) and to store excess carbohydrates, such as fat in adipose tissue. Omega 3 only helps people who have insulin resistance, that is, those who secrete a large amount of insulin but the body can not use it properly.
In this way, with Omega3 we get a better use with a smaller amount of separation. In addition, since omega-3 is an excellent anti-inflammatory helps reduce inflammation caused by stress that was introduced into the body after a hard workout, and thus get insulin to work more efficiently, great interest for We as one of the main responsible for the synthesis of proteins.
This effect of insulin is of great importance for people with overweight / obesity, increase it by improving insulin sensitivity, will use our body have greatly reserves of fat
This was demonstrated through Couet when 6 g of dietary fat was replaced with 6 g / day of fish oil for 3 weeks, where there was a significant increase in fat oxidation, as measured by RER, which leads to a decrease in fat.
According to Couet, the conclusion of the study was:
The results of this study show that 6 weeks of supplementation with fish oil significantly increases lean mass and significantly reduces fat mass in healthy adults. It showed a significant reduction in 0.88 kg of fat mass and an insignificant increase of 0.20 kg of muscle mass after 3 weeks.
Omega 3 and plasma membrane
An important effect of another omega-3 is in its ability to change the composition of the plasma membrane (also known as the cell membrane) which results in an increase in the release of fatty acids in the blood through the fatty tissue and an increase in the excretion of toxins from the cell, and thus achieve the most efficient metabolism.
In addition, the EPA diet may be useful in helping to prevent the deviation of DGLA in AA (dihomo-gamma-linolenic acid and arachidonic acid) that causes inflammation and the potential increase in chronic fat stores. However, this effect on the cell membrane takes between 4 and 5 weeks, and is one of the reasons why people are “disappointed” in the first weeks of a supplement with Omega 3.
Omega 3 essential fatty acids: 35% EPA and 25% DHA per dose. With natural vitamin E Anti-inflammatory action and cognitive support.
However, how does Omega 3 help improve our muscles?
Omega 3 and anabolic potential
The mechanism by which Omega 3 in protein synthesis is not yet clear
As we see in the following image, people who consume Omega 3 increase the concentration of muscle proteins. In addition, there is an improvement in the DNA / RNA ratio (mRNA is the messenger that goes to the ribosome for transduction to occur, giving rise to proteins). It must be said that this improvement was not remarkable enough to be taken into consideration, but rather a fact that only helps us to understand the omega-3 process.
As we can see, the protein intake in the muscle is higher after the use of omega-3
On the other hand, it was also observed that omega-3 is linked to an increase in the mTOR pathway, which is one of the main mechanisms that underlie our body to collect proteins, and it is known that many people since the actions of leucine them.
strange facts that omega-3 does not alter the levels of glucose or lysine or phenylalanine (synthetic marker protein) in the plasma, so that this increase in mTor may reside in a change in the behavior of muscle cells by the improvement of the anabolic environment.