Research
Hormonal
Omega-3 fatty acid supplementation (4g/day) enhances the sensitivity of skeletal muscle to amino acids and insulin, increasing MPS and mTOR activation in young and elderly subjects.
Consider taking 4g of omega-3 fatty acids daily. Recent research suggests this may help your muscles respond better to protein and exercise, potentially aiding muscle growth in both young and old.
ModerateSupportsMEDIUM confidence
In all age groups examined, supplementation with omega 3 fatty acids significantly increased the magnitude of the amino acid/insulin induced stimulation of MPS and phosphorylation of mTOR [80,81].
Why this rating
Based on specific supplementation studies, but noted as 'recent' and requiring more long-term mass accrual data.
Source
Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism
Tyler A. Churchward‐Venne et al. · Nutrition & Metabolism · 2012
DOI 10.1186/1743-7075-9-40
narrative_reviewCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Consuming 20-25g of rapidly absorbed high-quality protein (e.g., whey) immediately after resistance exercise maximally stimulates muscle protein synthesis (MPS) in young healthy adults.Good
- Elderly individuals require a higher dose of protein (40g) compared to young adults (20g) to maximally stimulate muscle protein synthesis after resistance exercise.Good
- Adding carbohydrates to a sufficient protein dose post-exercise does not further increase muscle protein synthesis in young men.Good
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