Omega-3 for recovery in sports: meta-analysis π
An essential part of an athlete recovery stack?
Effects of Omega-3 Supplementation on Inflammation and Recovery in Sports: A Meta-Analysis
Study Details
This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress π
Here is what they found β¬οΈ
Key Findings
Omega-3 supplementation significantly reducesβ¦
π Interleukin-6
π Tumor necrosis factor-Ξ±
π Creatine kinase
π Delayed-onset muscle soreness
Subgroup analysis revealed that the strongest effects were observed forβ¦
π Doses of 2 g/day or more
π Mixed EPA / DHA
ποΈ Taken for 6-weeks or more
..with effects being more prominent for recreational vs elite athletes ποΈ
Conclusion
Consistent supplementation with omega-3 can support inflammation and recovery after exercise π
IMO itβs an essential part of a daily stack for most athletes, whilst also promoting higher intakes of animal- and plant-based omega-3 containing foods β
Reference
https://pubmed.ncbi.nlm.nih.gov/41891174/
Performance Nutrition Digest is powered by Healthspan Elite β‘οΈ
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ πͺ