Tip Combat Muscle Loss With This Fat Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness EatingSupplements Tip Combat Muscle Loss With This Fat Catabolism is the enemy Here' s an easy way to smack it down by Erick Avila July 8, 2017January 25, 2022 Tags Good Fats, Nutrition & Supplements, Omega-3 Fatty Acids, Tips Yet Another Benefit of Omega-3s Omega-3 fatty acids are associated with a wide range of health-promoting benefits including increased insulin sensitivity, reduced inflammation, neuro and cardio-protection and even anti-depressive properties. And here's another, little known reason to get plenty of omega-3s: They can promote anabolism (gains, bro) and reduce catabolism (muscle wasting, bro). Omega 3s in combination with an anabolic stimulus have been shown to have promising effects in human studies. The Study Researchers wanted to determine the influence of omega-3s on muscle mitochondrial physiology and protein metabolism in older adults. Young (18-35) and old (65-85) men and women were studied at baseline. The older adults were studied again following 16 weeks of omega-3 supplementation (3.9g/day). Muscle biopsies were preformed following resistance training at 15 and 18 hours post exercise. Following omega-3 supplementation, researchers observed that mixed muscle, mitochondrial, and sarcoplasmic protein synthesis rates were increased in older adults before exercise. Omega-3 increased post-exercise mitochondrial and myofibrillar protein synthesis in older adults. This is promising for older lifters because they can help combat the effects of age-related anabolic resistance by supplementing with omega 3s. Interestingly, research even shows that younger people can benefit from these anabolic effects. The Other Study Healthy young and middle-aged folks supplemented with 4 grams per day of omega-3s for 8 weeks. The researchers found that after omega-3 supplementation, the anabolic response to insulin and amino acid infusion was increased. In addition, the muscle protein concentration and the protein to DNA ratio (muscle cell size) were both greater after supplementation. How s It Work The exact mechanisms for why this anabolic effect is taking place is unclear. Some research has indicated that in combination with an anabolic stimulus, the mTOR pathway's activation gets augmented. Other researchers link this muscle-building effect to the anti-inflammatory properties of omega-3s or increased amino acid utilization because of the enhanced insulin sensitivity. Lifters would be wise to incorporate omega-3-rich foods like fatty fish (salmon, sardines, mackerel, trout, halibut), seeds (chia, flaxseed, pumpkin, hemp) and nuts, free range beef, dairy, and eggs. Another strategy is supplementing omega-3s with essential amino acids after strength training to further boost the anabolic effects. References Lalia, A. Z., Dasari, S., Robinson, M. M., Abid, H., Morse, D. M., Klaus, K. A., & Lanza, I. R. (2017). Influence of omega-3 fatty acids on skeletal muscle protein metabolism and mitochondrial bioenergetics in older adults. Aging. doi:10.18632/aging.101210 Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., & Mittendorfer, B. (2011). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia–hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science, 121(6), 267-278. doi:10.1042/cs20100597 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Diet & Fat Loss Meet Lonnie Lowery An Interview with the Warrior Nerd, Lonnie Lowery, PhD Feeding the Ideal Body, Nutrition & Supplements Chris Shugart July 29 Diet & Fat Loss Intolerable - Part 2 How to Repair Glucose Intolerance, Part 2 Feeding the Ideal Body, Nutrition & Supplements Lonnie Lowery, PhD August 29 Eating Tip Eat This Kind of Bread Even if you think bread is a devil carb, there's one type you should be eating. Take a look. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma December 25 Eating 10 Mistakes Women Make With Diets Here are the most common mistakes and how to fix them for long-term leanness and health. Coconut Oil, Dietary Myth Busting, Feeding the Ideal Body, For Women, Nutrition & Supplements, Omega-3 Fatty Acids, Protein Dani Shugart December 9