Strength plays a crucial role in optimal performance. Finding ways to support this side of physical performance beyond resistance training is paramount.
In this issue of The Research Desk, we examine one of the first studies looking at fish oil supplementation and its effects on strength performance in a young population.
PMID: 36822153
Vitality Takeaway
This study examined the effects of fish oil supplementation on adaptations to resistance training. Younger men and women participants underwent resistance training three times a week for 10 weeks, supplementing with either 4.5g of fish oil (2.275g/d EPA + 1.575 g/d DHA) or a placebo.
Relative to the placebo, fish oil increased absolute bench press performance (+5kg). Fish oil also promoted relative bench & squat performance (PL: 7.3% vs. FOS: 17.6%; PL: 17.9% vs. FOS: 29.3%, respectively).
Though they were not found to be significantly different from the placebo group, researchers call attention to the large-to-moderate between-group differences in effect size for absolute squat strength, percent body-fat, and fat mass.
While the exact mechanism is not fully understood, researchers point to two possible answers. First, fish oil has been shown to improve muscle protein synthesis, despite findings in this study showing a lack of augmented increases in lean mass compared to the placebo.
The second is the potential for increased muscle quality and associated factors like muscle fiber type. Researchers seem to favor this explanation due to the significant increases in relative strength performance and similar increases in lean mass.
To further support this idea, researchers point to two other studies. The first demonstrated increases in strength performance despite undergoing extreme caloric restriction. The other demonstrated increases in fast-twitch muscle cross-sectional area in an older population.
Vitality Application
Fish oil has been shown to support multiple physiological systems, making it a staple intervention in the vitality protocol.
To be brief, it is well established that supplementing with fish oil supports cognitive performance and hormone profiles as well as helps promote optimal levels of omega-3 fatty acids, like DHA and EPA, and HDL cholesterol, a key element of cardiovascular health and performance. The list continues to grow as the research continues to dig into the multiple benefits of fish oil supplementation. The current findings further support fish oil’s versatility by solidifying strength performance to its list of beneficiaries.
Recommendation: Consume at least 3 g of fish oil daily.
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