Take Away: The omega-3s DHA and EPA are absolutely essential in your diet. They will support the health of every cell in the body. They can counter chronic inflammation, support the brain, prevent cognitive decline, help with fat loss, and protect the heart among many other things.
For someone who wants to lose fat, decreasing the amount of insulin you need will decrease the fat storing response to your diet, help you manage your blood sugar better, and burn more fat. One of the most common condition in obese individuals is a very poor sensitivity to insulin, meaning they have to produce a lot.
Some doctors and scientists go as far as to say the more insulin you produce the faster you age overall. improving insulin sensitivity by increasing omega-3s will do wonders for your health, and drastically improve your progress towards a leaner physique.
For someone looking to build muscle, the more insulin sensitive you are, the easier it is to gain muscle because you can utilize more carbohydrates post workout, and feed your muscles more effectively. This also will limit the amount of fat mass gained when attempting to pack on pounds of muscle. Omega-3’s are also a natural anti inflammatory, which decreases overall stress in the body so more energy can be spent on building muscle and less on dealing with inflammation. Keeping inflammation down also helps maximize the amount of time you can spend in the gym without aches and pains limiting your workouts.
Research has shown that taking 3 grams of omega-3s per day is a safe continuous dose to maintain optimal health benefits. Those who eat a lot of fresh fish and wild game may find they can get by with smaller dosages. If you have a high body-fat and are rehabbing from the SAD diet, a period of 1-2 months of 10g of omega-3s may jumpstart your body composition and muscle building results.
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