Fishing for gains

Enter the Anti-inflammation Zone.

- Werner Beukes

It is said that the protein you eat today becomes the muscle you need tomorrow. While most bodybuilders stock up on steak and chicken, the need for fish often ends up last on the list of protein must-haves. 

The exclusion of fish or fish oil is a major oversight because essential fatty acids can improve your performance in the gym, as well as post-exercise recovery. Of particular interest to gym-goers are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA provides anti-inflammatory activity while also enhancing the immune system. It also provides numerous cardiovascular benefits, including the thinning of blood and the lowering of blood pressure. DHA, present in fish oil and some marine algae, is important for the human body's nervous system, including healthy vision.

Science tells us that fish oil-derived omega-3s enhance muscle protein synthesis and prevent the catabolic pathways that break muscle down. In an experiment determining the relevance of fish oil, a supplement containing 1.86g of EPA and 1.5g of DHA was given to subjects. The amount was the equivalent of what is found in 198-396g of salmon. An increase in muscle mass and strength was observed over the course of a six-month period when the compounds were taken in combination with a resistance-training programme.

'A STEALTH BOMBER'

Fish oil has also been called nature's safest and most effective anti-inflammatory. When you frequently lift weights you will know the true meaning of inflammation first hand: swelling, redness, heat, pain and the loss of function.

If you have never paid any serious attention to inflammation, you should start now. It has been linked to chronic conditions as diverse as diabetes, cancer, obesity, heart failure and Alzheimer's disease.