Omega-3 can protect you from muscle damage 💥
A pre-exercise strategy to protect you during and post-exercise.
The Effect of Omega-3 on Mitigating Exercise-Induced Muscle Damage
Background
Omega-3 intake after exercise has been shown to enhance aspects of recovery, but what about omega-3 intake prior to exercise? 🧐
Study Details
This new paper reviewed the evidence for omega-3 fatty acids and their ability to mitigate exercise-induced muscle damage (EIMD)
Here are the key findings ⬇️
Key Findings
Pre-exercise omega-3 intake has been shown to improve various aspects of recovery including…
💥 Muscle soreness
💪 Muscle strength / function
🩸 Blood markers
But positive findings tend to be associated with longer supplementation periods and higher doses of EPA + DHA 🗓️
Omega-3 can protect from EIMD via four primary mechanisms 🐟
1️⃣ Anti-inflammatory actions
2️⃣ Muscle protection and function
3️⃣ Mitochondrial and oxidative benefits
4️⃣ Anti-nociceptive (pain reduction) effects
Anti-inflammatory actions 🧯
👉 Incorporated into cell membranes, displacing pro-inflammatory precursors
👉 Metabolised into specialised pro-resolving mediators that reduce inflammation
👉 Directly and indirectly downregulates inflammatory pathways
Muscle protection and function 💪
👉 Stabilises muscle cell membranes, preventing protein leakage during EIMD
👉 Alters membrane properties to enhance nerve conduction and voluntary muscle activation
Mitochondrial and oxidative benefits 🧬
👉 Enhances mitochondrial capacity
👉 Reduces reactive oxygen species emission
Anti-nociceptive effects (pain reduction) 💥
👉 Decreases central sensitisation via MAPK modulation and improved neuroplasticity
👉 Reduces peripheral sensitisation through lowered inflammation
Conclusion
Omega-3 can attenuate muscle damage after exercise ✅
But to encourage these positive results, consistent higher intakes for multiple weeks prior to exercise are recommended 👈
Reference
https://pubmed.ncbi.nlm.nih.gov/40313441/
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