Omega-3s enhance recovery after acute and chronic exercise 🐟
A must have recovery product?
Effects of LC n-3 PUFA Supplementation on Muscle Pain, Function, and Damage Markers in Healthy Young to Middle-Aged Adults Following Acute or Chronic Exercise: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Study Details
This new systematic review and meta-analysis compiled data from 43 studies on healthy adults to assess the effects of omega-3 supplementation on post-exercise recovery outcomes including…
💥 Muscle soreness
💪 Muscle function
🩸 Muscle damage biomarkers
Here are the key findings ⬇️
Key Findings
⚠️ Due to methodological differences, only 9 of the studies were able to be analysed via meta-analysis
Of those trials, omega-3 supplementation led to significant reductions in post-exercise…
✅ Delayed onset muscle soreness (DOMS)
✅ Creatine kinase
✅ Muscle swelling
Plus, significantly improved muscle strength and range of motion ✅
🧐 No specific dosing strategy could be identified (range 18.8 - 6400 mg/day)
Conclusion
Daily omega-3 supplementation can significantly enhance recovery from exercise ✅
It’s difficult to identify the best daily dosing protocol based on the varied study designs 🔍
I personally use 4,000 mg/day, sometimes increasing in cases of heightened recovery need or injury 🐟
Reference
https://pubmed.ncbi.nlm.nih.gov/42124047/
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