Evidence supporting the use of: Blend (Fatty Acid or Fat/Oil Supplement)
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Fatty acid or fat/oil supplements, such as those containing omega-3 (e.g., fish oil, flaxseed oil), are used in bodybuilding primarily for their potential roles in supporting muscle growth, recovery, and reducing inflammation. Several scientific studies suggest that omega-3 fatty acids can influence muscle protein synthesis, possibly enhancing the anabolic response to resistance training. Research has shown that supplementation may reduce delayed-onset muscle soreness (DOMS) and improve joint health, which can indirectly aid training consistency.

A 2011 study published in the American Journal of Clinical Nutrition found that fish oil supplementation increased muscle protein synthesis in healthy older adults in response to amino acid and insulin infusion, suggesting a beneficial effect on muscle health. Other research has indicated modest improvements in body composition and strength, though results are mixed and often depend on the population studied and the specifics of the supplement regimen.

While omega-3 and other healthy fats are not directly anabolic like protein or creatine, their anti-inflammatory properties and potential to support recovery and metabolic health justify their use among bodybuilders. However, the evidence is not unanimous, and the magnitude of the effects is generally moderate, hence the rating of 3/5. Fatty acid supplements are considered a supportive, rather than primary, aid for muscle growth and recovery.

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