The Top 5 Supplements to Gain Muscle Mass
by Charles Poliquin
In many seminars, I always get asked which supplements are best to gain mass. My answers will surprise many of you.
Here they are:
1. Fish Oil
What? Fish oil? That is not cool, avant-garde, sexy, or exotic. Fish oil?
Yes. Fish oil. You cannot be anabolic without enough Omega 3s. For example, I was once training a first-round pick for the NFL. He put on 29 lbs of lean body mass in one month once I jacked his fish oil intake to 45 grams a day. If you want to put muscle on and lose fat, take at least 30 grams of fish oil a day.
Additional reasons for using fish oil include:
It reduces inflammation.
It improves insulin sensitivity: makes glucose and amino acids get better in your starved muscle cells.
Taking fish oil in a liquid form is the most economical way of doing it. But taking them every meal works best. I always recommend a combination of liquid and capsules - Liquid for home meals, and capsules for away from home meals.
I received this article in a newsletter from another site, just interested to hear some opinions on this.
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Thread: At Least 30g of Fish Oil Daily?
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11-11-2009, 09:46 AM #1
At Least 30g of Fish Oil Daily?
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11-11-2009, 02:07 PM #2
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11-11-2009, 03:07 PM #3
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11-11-2009, 03:09 PM #4
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11-11-2009, 03:11 PM #5
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11-11-2009, 04:23 PM #6
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11-12-2009, 03:23 AM #7
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11-14-2009, 12:00 PM #8
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11-14-2009, 12:20 PM #9
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11-18-2009, 03:49 AM #10
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11-18-2009, 07:27 AM #11
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11-18-2009, 08:07 AM #12
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11-18-2009, 08:07 AM #13
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11-18-2009, 08:30 AM #14
Is this that guy here?
If yes, then his caloric intake is perhaps in the range of 7-8.000 kcal per day, with 30 I.U. of insulin, 1 g of testosterone and 100 mug of levothyronin for dessert.
I think that 30 g of omega 3 fatty acids in a guy who may consume 500g of pure protein per day is a different thing than in a guy who eats 2500 kcal/d and 200 g protein per day, and doesn't have a dessert.
The problem is that Pro-bodybuilders' diets can never be used as reference for guys like you and me because we don't drink that special multi-juice.Last edited by DR_P; 11-18-2009 at 08:33 AM.
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11-18-2009, 08:31 AM #15
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11-18-2009, 08:32 AM #16
Ben :
Its does seem like a lot, but honestly as long as youre not dieting for a contest, and the heavy minerals have been removed from the oils(always read the labels!) its not too much at all.
It will actually help youre training and recovery bigtime. Natually occuring sources that contain high omega 3s are salmon,trout, walnuts, and sea algae. WHich I also eat in plentitude.
Soace it out. I take about 8-10grams 4times a day
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11-18-2009, 08:34 AM #17
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11-18-2009, 08:35 AM #18
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11-18-2009, 08:46 AM #19
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11-18-2009, 09:39 AM #20
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11-18-2009, 04:55 PM #21
Interesting that fish oil might help with building body mass. My thoughts, I wondered how much omega 3 was being consumed? Fish oil comes in different concentrations.
For heart health I take 2000 mgs of EPA/ DHA a day plus 6 capsules of krill oil. I also avoid eating inflammatory omega 6 oils. And with that over time I was able to achieve an omega 3 index testing level above 10% and a 1 to 1 Omega 3 to Omega 6 ratio - which is an ideal level for preventing heart disease. Hopfully it will be good for building muscle also.
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11-19-2009, 12:02 AM #22
I think you should get a blood test done,suspecting your red blood cell count will be low,if you do what you have been saying and i don't think you should be worrying so much for heart disease if you dont eat junk food and trans fat,omega6-9 are good and they are there for a reason,hence why they suggest 4:1 ratio for omega6:3.
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11-19-2009, 04:59 AM #23
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