That seems like an unusually high amount of fish oil you are consuming, particularly if it contains a higher concentration of epa/dha. Someone correct me if I'm wrong but if memory serves all you need is 2-3 grams of combined epa/dha for good results.
In short Epa is the oil responable for the best muscle gains and very anti-catabloic with a whole list of benefits included in this article by Paul Cribb. (i email him and he assists me) also i emailed him about the Tri-H i ordered and he said dotn even borth taking it , get your money back. I canceled my order. Now im not taking orders from him but i do trust his knoweldge and have been reading his stuff for years. I think he knows what hes talking about because every time i use his stuff it seems to work.------------------------------
ok heres the research ------------------------
So far in this series of reports I’ve presented the science on some research-proven strategies that will enable you to build more muscle and recover faster from intense exercise. Not only are these strategies shown in research to be very effective, they’re straight forward and easy to implement. Along this line, in this article I’m going to tell you about a powerful anabolic compound that has been completely overlooked by the bodybuilding experts and supplement companies. Not only is this naturally-occurring compound an incredibly effective, research-proven muscle builder, it’s safe, inexpensive and shown to provide an array of other health benefits that will help you build a lean, muscular physique.
A net gain in muscle mass can only occur by reducing protein breakdown or stimulating protein synthesis rates. The nutrient I’m going to talk about here is the only non-pharmaceutical agent shown in research to block the major pathway that leads to muscle breakdown. A nutrient that can block muscle breakdown is virtually unheard of. Remember, preventing or minimizing muscle breakdown during intense resistance training is incredibly important; it’s half the battle won in terms of speeding recovery and gaining muscle mass.
However, as I mentioned before, this compound also promotes other factors that are integral to achieving a lean, healthy, muscular physique. These include; better fat metabolism, increased insulin sensitivity, reduced inflammation and protection against heart disease. Some of you may have guessed by now that I’m talking about the omega-3 essential fats. However, although the omega-3s in general are essential for optimal health, there is one particular type of omega-3 that is extremely important to bodybuilders and strength athletes.
Based on the research, it appears as though this particular omega-3 has incredible potential as a bodybuilding nutrient. It exerts its powerful effects at the genetic level by down-regulating the expression of certain genes that control key regulatory components that lead to the breakdown of muscle. Quite simply, this particular omega-3 actually blocks the molecular pathway that results in excessive muscle breakdown.
This particular omega-3 is the only non-pharmaceutical agent shown in research to block the major pathway which leads to muscle breakdown.
What are omega-3s?
Omega-3s are so important to health as they form vital components within the phospholipid membrane of every muscle cell. All cells, particularly muscle cells need oxygen and efficient transportation of macronutrients (carbs, protein, fats) so they can function and perform at optimum levels. Omega-3 fatty acids form essential components with membrane structures that allow the transportation of oxygen and other essential nutrients into cells and the transfer of waste products (like carbon dioxide) out of cells.1
A muscle cell without omega-3 is like a house without windows or doors— it wouldn’t take long for things to get pretty funky in there with no air able to get in or out. Retarded nutrient transport means that cells can’t function properly, they regenerate poorly and die quicker. Peak performance is an impossibility. Most of the population, including athletes are deficient in omega-3 fats. 2
Like all dietary fats, omega-3 fatty acids are chains of carbon atoms held together with single and some double chemical bonds. It’s the double bonds that provide the unique shape and biological function of the essential fat. 3 The location and number of these bonds determine the shape of the molecule and how the body uses it. In an omega-3 fat, the first and most important double bond is on the third carbon atom from the end. Omega means end or last, hence the name omega-3.
An essential fat is identified by the number of carbon atoms it contains. There are three main types of omega-3 fats, EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and LA (linolenic acid). EPA and DHA are the marine omega-3s found in fish.3 LA is found mainly in plant oils and flaxseeds.4 EPA and DHA have 20 and 22 carbon atoms, respectively, and are sometimes grouped as long-chain omega-3 fats. LA has 18 carbon atoms and forms the backbone from which all other essential fatty acids such as EPA and DHA can be synthesized, LA is sometimes referred to as a short-chain omega-3. Marketing claims have caused a lot of confusion about these omega-3s; what they do and cannot do as well as whether or not one might provide more health benefits than another.
Due to their importance in cell membrane structure, both EPA and DHA are essential for proper brain function (after I finish this article I’m going to eat a whale!) As I mentioned previously, both EPA and DHA form vital components within cell membranes that allow insulin to transport nutrients into cells.8 Although the body can and does make both of these compounds from the LA skeleton, this enzyme-driven process declines with age. Therefore, anyone over 25 years of age that is concerned with peak fitness needs to give this research some serious consideration.
The benefits
Both EPA and DHA form key components of cell membranes within the brain and the retina (eyes). Due to its powerful anti-inflammatory effects, high levels of EPA are shown to enhance heart health by maintaining elasticity of cardio tissue such as the heart and arteries. 7 EPA in particular appears to help the heart beat in a strong and healthy way and avoid the chaotic arrhythmias that stop the heart beating altogether. In essence, EPA ensures efficient heart function so that this key organ will last longer.3
In terms of cardiovascular health, both EPA and DHA omega-3s appear to be very important. Scientists aren’t sure whether one is better than the other. Therefore, to ensure cardiovascular health, just make sure you get plenty of both. Eating fish and supplementing with fish oil capsules should provide enough of these omega-3s to promote cardiovascular health. However, for building muscle and promoting faster recovery from intense exercise, one of these omega-3s stands alone in terms of the benefits it provides.
Powerful anti-catabolic
Based on the research, EPA appears to be an incredibly powerful anti-catabolic within muscle. This means that EPA prevents excessive breakdown of muscle proteins. One important reason why EPA is so effective at reducing muscle tissue breakdown is that it down-regulates the expression of the genes that control key regulatory components of the major pathway that leads to contractile protein break down in muscle. EPA effectively blocks the molecular pathway that results in excessive muscle breakdown.6-9
EPA is the only nutrient shown in research to ‘deactivate’ the major molecular pathway of breakdown within muscle; the ubiquitin-proteasome proteolytic pathway. Scientists have discovered that the ubiquitin-proteasome proteolytic pathway is “up-regulated” (activated) in clinical illnesses that cause muscle wasting such as cancer and HIV. Increased activity of this pathway leads to excessive muscle degradation and loss of muscle mass.6 However, this pathway also appears to be activated during periods of calorie restriction.7 To build a lean, muscular physique, a calorie-restricted diet is mandatory. Competitive bodybuilders and athletes that compete in weight classes understand how difficult it is to preserve valuable muscle while restricting calories.
EPA effectively inhibits the major pathway of muscle destruction by reducing proteasome activity. It attenuates the increased expression of 26S proteasome subunits and the p42 regulator. These proteasomes are intimately involved in the destruction of contractile proteins.7 You don’t need to concern yourself with the biochemical technicalities. Just remember that EPA’s powerful anti-catabolic effects work directly at the molecular level to save your hard earned muscle mass.
Reduce inflammation, improve insulin sensitivity and fat metabolism
For bodybuilders, the benefits of EPA don’t stop there. As an active ingredient within fish oil, EPA is one of few compounds shown in research to reduce inflammation within muscle and connective tissue.10 Overtraining and chronic joint pain are attributed to excessive inflammation within these tissues that is caused by intense exercise training. A reduction in tissue inflammation (and muscle damage) provides the athlete with a big head start in terms of recovery.
The cornerstone of building a lean physique is healthy insulin metabolism. With efficient control of insulin, anyone can literally shift their physiology permanently towards better gains in muscle mass and fat utilization. In this respect, dietary components that improve insulin metabolism are a huge advantage. Supplementation with omega-3 fats containing a high dose of EPA has been shown recently to promote an insulin-sensitizing effect in healthy people.11 This is a key aspect of improving insulin efficiency. It’s also a very important finding as EPA was previously thought to promote this benefit only in people with insulin abnormalities (people with symptoms of type-2 diabetes). Now, it appears as though EPA can improve insulin function in the muscle cells of healthy people.11
Omega-3 fats such as EPA enhance fat metabolism (oxidation) during exercise. The results of a recent study suggest that regular use of fish oil containing a high ratio of EPA significantly increased fat oxidation during exercise.12 Fat oxidation is the technical term scientists use for ‘fat burning’. Therefore, not only does EPA prevent excessive muscle breakdown and reduce tissue inflammation, it also appears to improve insulin metabolism and promote better fat loss during exercise training. I can’t think of another dietary supplement shown in clinical research to provide so many important advantages for building a lean, healthy, muscular physique.
Only one draw back
The only draw back is that a rather high dose of EPA is required to achieve these effects, in particular, this compound's powerful anti-catabolic effect. At least two grams of EPA per day may be required to achieve this effect.8 Consider that your average fish oil capsule only contains about 180 milligrams of EPA. Do the math and you’ll be swallowing at least 12 capsules of fish oil everyday to obtain the bare minimum amount thought to promote this anti-catabolic effect.
The gastric reflux effects of swallowing this amount of fish oil capsules every single day have some rather unpleasant repercussions. If you don’t know what I mean, take 12-15 caps of fish oil, half an hour later stand near someone when you inevitably belch. Be sure to stare straight ahead, pokerfaced as their expression turns from a look of surprise to complete disgust as they get a whiff of your new dietary habit. If you have to work within an environment that requires frequent interaction with clients and colleagues, just watch as your little ‘fish oil fetish’ becomes apparent and turns you into the office outcast. Not to mention how thrilled your partner will be with your new odor (as if you didn’t produce enough already!)
Due to its powerful effects on muscle breakdown, tissue inflammation, insulin sensitivity and fat oxidation, EPA is going to emerge as one of the most important dietary compounds in biomedical research.
