Omega-3 supplementation could help to improve the weight training results

 
 
 

There are three main types of muscle contractions: isometric, eccentric and concentric. Isometric movements do not cause the joints to move; the muscles are activated, but they are not required to lengthen or shorten (for example, holding a dumbbell weight in place halfway through a bicep curl). In an eccentric contraction, the muscle lengthens as it contracts (for example, the force to bring a dumbbell back down from the shoulder). And, finally, a concentric contraction causes tension on a muscle as it shortens (for example, bicep curl with a dumbbell).

Concentric contraction is the most popular type of muscle contraction, and it is essential to building muscle; however, it must be noted that this type of contraction alone will not produce strength or mass results compared to workouts that combine different muscle contractions (it is necessary to make twice the amount of repetitions to produce the same results as a combined eccentric and concentric workout).

A study has been carried out in which the effects of omega-3 fatty acids supplementation (EPA + DHA) for 8 weeks have been evaluated in healthy men who performed 5 sets of 6 maximal concentric contractions of elbow flexors. The aim of the study was to know if omega-3 fatty acids supplementation improves peripheral muscle performance by concentric contractions of elbow flexors in humans.

The results show that the reduction of muscle work output caused by 30 concentric contractions can be attenuated by omega-3 fatty acids supplementation, since the work output during concentric contractions in the supplemented group was greater than that in the non-supplemented group at the fifth set. Besides, range of motion in the supplemented group was greater than that in the non-supplemented group immediately after exercise, and the increase of muscle cross-sectional area in the supplemented group was smaller than that in the non-supplemented group immediately after exercise.

These outcomes suggest that omega-3 fatty acids supplementation could help to improve the weight training results.

Bibliography:

Ochi E, Yanagimoto K, Morishima T, Tsuchiya Y. Eicosapentaenoic acid-rich fish oil supplementation inhibits the decrease in concentric work output and muscle swelling of the elbow flexors. J Am Coll Nutr. 2018 Sep 27:1-7. doi: 10.1080/07315724.2018.1470042. [Epub ahead of print]

Jones EJ, Bishop PA, Woods AK, Green JM. Cross-sectional area and muscular strength: a brief review. Sports Med. 2008;38(12):987-94.

What Are Concentric Contractions? [Internet]. Healthline Newsletter [revisado el 12 de abril de 2018].