nutrition is crucial if you're involved in muscle building like
weight training and body building. Your body needs a supply of
nutrients coming from protein, carbohydrates and fats. Some people
tend to focus mostly on protein and carbohydrates but this is
a big mistake. If you really want to grow your muscles to their
maximum potential, you definitely need some fats.
not all type of fats are equal. For instance, saturated fats and
trans fats are some of the bad fats which you should avoid in
your diet while the good dietary fats like monounsaturated and
polyunsaturated are the ones to focus on. Monounsaturated fats
and polyunsaturated fats are also known as omega 3 essential fatty
acids(EFA's) and they are the healthy fats rich in alpha-linolenic
acid which are essential for your bodily functions including building
muscles and lubricating joints. During weight training, your joints
are subdued by stress and healthy fats play an important role
in assisting them to avoid injury. Omega 3 essential fatty acids
offer several benefits for muscle building including:
real gains - relying on protein and carbohydrates alone isn't
complete for your muscle building goals. You need healthy fats
like EFA's to grow your body. In other words, you'll need to increase
your calorie intake from good fats. But don't worry, you're not
gaining fats. This is a misconception. Fat accumulation has to
do mostly with a surplus of calories. If you plan to gain some
weight with muscles, bypassing healthy fats will only impede your
efforts. Say you want to go from 170 pounds to 180 pounds of lean
muscles, it will be more difficult without EFA's.
maintaining metabolism - your body's basal metabolic rate(BMR)
is important if you want to build muscles. BMR is the speed at
which your body processes foods to provide energy even when at
rest. The faster your BMR, the more muscles you can gain and maintain
but also the more fat you can potentially burn making your body
more anabolic. If you lift weights regularly to build muscle mass
and add EFA's in your diet, your metabolism will shoot up and
so will your muscle gains and fat loss.
lean muscle mass - there are different types of muscle mass.
Muscles along with fats and lean muscles with little to no fat.
Most people will prefer gaining lean muscle mass and definition.
In other words, they want to get more ripped or shredded. Usually
people with high muscle definition have a low body fat percentage.
A great benefit of omega 3 essential fatty acids is it will kick
your fat burning furnace into high gear and allow your body to
burn more fat. The end result is you'll get your coveted lean
and muscular body frame faster.
protein synthesis - protein is the building block of muscles.
Muscles are made of protein. Protein contains amino acids which
are vital for muscle repair and rebuild. After an intense exercise
routine, your muscles are exhausted and depleted and you'll need
protein for recovery. Sustaining your muscle mass is also fundamental.
You don't want all your hard work to go to waste. This is why
muscle builders follow a protein-rich diet. But if your body doesn't
utilize the protein fully for building muscles, you're not getting
the most from your protein intake. Here is why. After a consumption
of protein and amino acids, a process called protein synthesis
occurs in your body. This is the process where protein is metabolized
and your body's cells build protein to grow muscles. EFA's can
actually boost protein synthesis and enable better amino acids
absoption to your cells. Consequently, this will lead to more
muscle mass. Having a deficiency in EFA's will have an adverse
effect as this state will trigger a decrease in protein synthesis
that you know the multiple benefits of omega 3 essential fatty
acids for muscle building, start including them in your diet and
reap the benefits. Here are a few sources of EFA's which contain
monounsaturated fats or polyunsaturated fats or both. These are
usually abundant in nuts, seeds, certain oils and fruits plus
fish notably oily ones for example olives, extra virgin olive
oil, pumpkin seeds, flaxseeds, flaxseed oil, avocado, macadamia
nut oil, cashew nuts, walnuts, peanut butter, almonds, sunflower
seeds, wild salmon, herring, sardines, anchovies, mackerel, trout,
Consuming foods is a sure-fire way to get your
intake of EFA's but sometimes you can be out of stock and this
is where omega 3 supplements can become convenient and handy.
Below, you'll find some of the best omega 3 supplements to buy.