How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer

How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer

How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer

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all right we know that protein synthesis is complex but do we know that it’s a lot more than just consuming carbs and consuming protein in order to get a muscle to be stable or grow okay in this video I want to break down Omega threes I want to give you the science and some of the truly legit studies that are showing that Omega 3s are playing a huge role in our ability to build muscle and our ability to actually establish protein synthesis but before I go any further I want to make sure that you turn on notifications for my videos so you know whenever I go live or an you know whenever I post a video but also if you haven’t already please hit that subscribe button for three to five videos per week all right so today I’m talking about how Omega 3 directly affects protein synthesis omega-3s as you well know are healthy for the body they’re great for the brain they’re great for inflammation becasue pentanoic acid and Doukas a hexanoic acid are two of the most profound things that can be in our bodies when it comes down to modulating inflammation but a lot of the studies that have been done on omega-3s we really only been focusing on inflammation up until recently you see a lot of these preliminary studies that are starting to look at more muscle wasting things are finding really positive results they’re finding that just the addition of omega-3s alone can help spare muscle tissue when it comes down to muscle wasting diseases so what this is done is it’s prompted researchers to start taking a deeper dive they’re saying wait a minute if just omega-3s alone can help keep muscle from wasting then what can omega-3s plus the proper nutritional protocols do for someone that’s actually trying to build muscle or get in better shape or get more muscle density so a lot of the more recent studies have started to look at omega 3s in conjunction with hyperinsulinemia and also hyper amino acid emia what that means is higher amounts of carbohydrates in conjunction with Omega 3s and higher amounts of amino acids with Omega threes because we all know that in order to build muscle we do need to have higher amounts of amino acids amino acids are the building blocks of protein we can’t just expect Omega threes to magically build muscle but we can expect them to activate certain pathways that allow the protein in the carbohydrates to build muscle a lot better and this is done through what’s called the mTOR pathway now mTOR is something pretty unique I’m not going to go into exquisite detail on mTOR in this video but basically all it does is it activates the anabolic pathway for a muscle cell don’t be by the word anabolic all that means is if a muscle cell is in a position to grow and in a position to become adapted to more actual strength conditioning and things like that so mTOR is good and when we find out that Omega 3 activates mTOR a lot better that means it activates the ability to actually build muscle better but in order to truly back this up with some science I want to link out to a study that I thought was extremely interesting now mind you it’s a pretty small study but it’s still so profound that I think it’s worth mentioning so some the University of Washington in st. Louis and what this study looked at was nine participants these nine participants were relatively sedentary males and what they did is they gave them four grams of epa and DHA daily for eight weeks and they wanted to do some muscle biopsies and a couple other tests to see what happened to their muscle density and their actual protein synthesis well it came as no surprise that at the end of the eight weeks when you had Omega threes in the equation without hyper amino acid emia there wasn’t a whole lot of change there’s no change in muscle but when they implemented Omega threes in conjunction with hyper amino acid emia adding protein into the mix there was a huge increase in protein synthesis and when I say huge increase I mean a fifty percent increase in the pathways that trigger protein synthesis so we’re talking a huge dramatic improvement in how the body utilizes protein properly to build muscle so it really truly is not as simple as just eating your proteins your carbs and all that it comes down to making sure that you have the amino acids that activate the right pathways and studies are legitimately showing that so add Omega threes in along with your proteins whenever you can now let’s talk about another thing that directly has to do with muscle recovery as well and that’s literally recovery itself you see we know that Omega threes reduce inflammation in the body which we know can help recovery there was actually a study that was published in the clinical Journal of Sports Medicine in 2009 that took a look at delayed onset muscle soreness and the utilization of Omega threes now this study took three groups okay they took a control group they took a placebo group and then they took the actual experimental group in which they gave them one point eight grams of Omega 3s daily and what they did is they susceptance to a certain kind of exercise they put them on a leg extension machine a leg extension machine is where you sit down and you extend your legs up and let them come down well if you focus on the east centric contraction on a leg extension machine you can get yourself pretty sore so what they did is they had these participants go on a really slow negative contraction to try to instill some soreness in the muscle and then of course they documented how sore they were and how fast they were covered well it came as no surprise that the control in the placebo group reported a moderate amount of pain after 24 hours but those that consumed the EPA in the DHA the omega-3s had a significant reduction in perceived pain and had significant improvement in recovery over those that did not take the omega-3s so in short the idea with this video is to put it out there to the world that it’s not as simple as what the supplement companies are saying it’s not as simple as what the fitness industry is saying you don’t just consume whey protein and consume carbohydrates you need to have a nice well-balanced body and you need to make sure you’re getting in your adequate fats and your taking care of inflammation so that mTOR can be activated and so that the delayed onset muscle soreness doesn’t keep you out of the gym and keep you out from exercising all right so as always keep it locked in here in my channel and make sure that you comment the future video ideas that you have that we can keep on it I’ll see you soon

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How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer

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How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer… Preliminary studies on burned rats and tumor-bearing mice have found that omega-3 fatty acid supplementation, with or without amino acid supplementation, helps to maintain whole-body protein net balance, whole-body protein synthesis, and muscle mass. Studies in older adults have demonstrated that omega-3 supplementation significantly increased muscle protein synthesis rate during hyperinsulinemia-hyperaminoacidemia. This increase is likely due to the greater activation of the mTOR-p70s6k signalling pathway.
Another study found that increased omega-3 fatty acid intake reduced the loss of total body and limb fat-free masses in certain patients undergoing oesophageal cancer surgery. The mechanisms of action are not yet fully understood, but may have something to do with the anti-inflammatory properties of omega-3 fatty acids as burns, aging, and cancer are all associated with inflammation.

Case Study: In 2012, researchers at Washington University in St Louis, Missouri set out to understand how EPA and DHA affect muscle growth. 9 healthy participants age 25-45 who led a sedentary lifestyle supplemented with 4 grams of DHA+EPA daily for an 8-week period. Before and after the 8 weeks of supplementation, multiple measurements were taken.

Muscle biopsies, Hyperinsulinemic-hyperaminoacidemic clamp, where insulin and amino acids, respectively, are pumped into the bloodstream. Molecular, enzymatic, and cellular markers were analyzed…

Findings: Omega-3 fatty acid did not affect protein synthesis without the addition of insulin and amino acids. This makes sense as there must be sufficient amino acids available to make more muscle. Additionally, insulin is an anabolic hormone. It queues the body to slow protein degradation and increase muscle growth. In the high amino acid and insulin environment, the higher omega-3 fatty acid levels enhanced mechanisms of muscle growth. With increased omega-3 fatty acids following supplementation, it was found that the muscle protein fractional synthesis rate increased. This means that the muscles had more protein synthesis than breakdown compared to before supplementation. The pathways which regulates protein synthesis was found to be 50% more active in the presence of higher omega-3 fatty acid levels.

Protein: DNA ratio and protein muscle concentration was higher after supplementation

Case Study: In a 2009 study published in the Clinical Journal of Sports Medicine, it was found that omega-3 fatty acid supplementation helped to relieve DOMS symptoms. 27 untrained men were recruited to participate in the randomized, double-blinded study. There were three groups: placebo, control and experimental (1.8 grams/day omega-3 fatty acids) The exercise used was eccentric exercise in knee extensors, and knee range of motion (ROM), perceived pain, and thigh circumference were measured before, immediately after, 24 hours after, and 48 hours after an eccentric exercise. The researchers found that omega-3 supplementation reduced perceived pain and range of motion 48 hours after exercise, however there was no difference before, immediately after, or 24 hours after exercise. These findings demonstrate that omega-3 supplementation may help to relieve DOMS post exercise.

References:
1. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young middle aged men and women

2. Dietary supplementation with a specific combination of high protein, leucine, and fish oil improves muscle function and daily activity in tumour-bearing cachectic mice

3. Effect of intravenous omega-5 and omega-3 fat emulsions on nitrogen retention and protein kinetics in burned rats

4. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial

5. Enteral nutrition enriched with eicosapentaenoic acid (EPA) preserves lean body mass following esophageal cancer surgery: results of a double-blinded randomized controlled trial

6. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men
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