Does Fish Oil Boost Muscle Growth When Combined with Strength Training?
This 14-week clinical trial looked at whether adding a high dose of omega-3 fatty acids (about 6.3 grams per day) to a resistance training program would help healthy young men build more muscle or strength compared to a placebo. All participants were already eating plenty of protein and followed a supervised twice-weekly lower-body strength training routine.
Researchers measured body composition, muscle size (using ultrasound), maximum strength (1-rep max), and cell-level markers of muscle-building signaling before and after the program. Blood and muscle tissue tests confirmed that the omega-3 group did absorb significantly more of these fatty acids into their muscle tissue compared to the placebo group.
Despite this successful uptake, both groups showed similar improvements in lean mass, muscle fiber size, and strength gains from the training program. The omega-3 supplement did not provide any additional benefit for muscle growth, strength, or the biological signals related to muscle protein building.
What this means for you
For healthy, well-nourished men already eating enough protein and following a structured strength training program, adding high-dose omega-3 supplements did not appear to enhance muscle or strength gains beyond what training and diet already provided; benefits might differ in other groups, such as people during inactivity or calorie restriction.
Ready to start? The ALP Protocol delivers the EPA & DHA doses used in the research.
Start the ALP ProtocolThis summary is for educational purposes only and is not medical advice. Always talk to your healthcare provider before making changes to your supplement routine.