Fatty acids build muscle

Essential fatty acids (EFAs) are critical for good health in general, but they’re especially important for building serious muscle. For this reason, it’s surprising that many bodybuilders – especially those newer to the iron game – aren’t taking EFA supplements daily. EFAs are important for good cell health, the production of testosterone and more.

A new study looked at the effects of consuming EFAs for 12 weeks on human red blood cell fatty acid composition. In particular, researchers looked at the n-3 fatty acids. Scientists found that after just 12 weeks of EFA consumption, red blood cells were more robust than prior to supplementation. Red blood cells are important for bodybuilders for muscle building because you need plenty of red blood cells for the pump – that is, awesome in-gym stamina – to rapidly clear waste products generated from your workout away from your body and to accelerate your recovery via an increase in the delivery of oxygen and nutrients to your beat-up muscles.


If you’re not taking an EFA product or eating enough fish, start now. You’ll not only stay healthy but also get stronger and bigger than ever and quite possibly have the best muscle-growth workouts of your life!


Barceló-Coblijn G, Murphy EJ, Othman R, Moghadasian MH, Kashour T, Friel JK. Flaxseed oil and fish-oil capsule consumption alters human red blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3 fatty acid. Am J Clin Nutr. 2008;88:801–9

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