This episode will make a great companion for a long drive.
There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic.
They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance.
Animal studies show omega-3 fatty acids augment muscle development: Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth. Similarly, pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use.
But more importantly, we have human evidence: - In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization. - In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin. - Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength. - Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response.
There are still open questions. For example, a consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages?
Another question we might ask is, in what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building?
(It often is for many of us.)
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Referring to metabolic pathways that build structures and molecules from smaller components. Anabolic processes facilitate muscle protein synthesis and muscle building and require the presence of various hormones, including estrogen, testosterone, insulin, and growth hormone.[1]
Referring to the set of metabolic pathways that break down molecules (such as polysaccharides, lipids, nucleic acids, and proteins) into smaller units to be oxidized to release energy or used in other anabolic reactions.
An omega-3 fatty acid found in the human brain and the meat of fatty fish. DHA plays a key role in the development of eye and nerve tissues, and is essential for normal brain function in humans. DHA may also reduce the risk of Alzheimer’s disease1 and cardiovascular disease, and may be useful in treating certain inflammatory conditions, such as rheumatoid arthritis. Dietary sources of DHA include krill oil and the meat and roe of salmon, flying fish, and pollock. [1] Patrick, Rhonda P. "Role of phosphatidylcholine-DHA in preventing APOE4-associated Alzheimer’s disease." The FASEB Journal (2018): fj-201801412R.
An omega-3 fatty acid found in the meat of fatty fish. EPA reduces inflammation in the body and helps counter oxidative stress in cells. It is crucial for modulating behavior and mood and has demonstrated beneficial effects in managing anxiety and depression. EPA may reduce risk of developing certain chronic diseases such as cancer or cardiovascular disease. Dietary sources of EPA include herring, salmon, eel, shrimp and sturgeon.
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