From the Research
Omega-3 Fatty Acids and Sports Activity
- Regular engagement in sports activity, such as 5 hours per week, may necessitate an increase in daily omega-3 fatty acids (Omega-3) intake due to the anti-inflammatory properties of omega-3 fatty acids 1, 2, 3, 4.
- Studies suggest that omega-3 fatty acid supplementation can enhance endurance capacity, improve recovery, and reduce muscle soreness in athletes and amateurs 2, 3.
- The International Society of Sports Nutrition recommends that athletes may benefit from omega-3 fatty acid supplementation, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), to increase omega-3 levels and improve exercise performance and recovery 3.
Recommended Intake of Omega-3 Fatty Acids
- The recommended intake of omega-3 fatty acids for athletes is not clearly established, but general guidelines suggest 1 to 2 g/d of EPA and DHA at a ratio of EPA:DHA of 2:1 4.
- Some studies suggest that omega-3 fatty acid supplementation may not confer a muscle hypertrophic benefit in young adults, but may improve strength in a dose- and duration-dependent manner when combined with resistance training 3, 5.
Effects of Omega-3 Fatty Acids on Athletic Performance
- Omega-3 fatty acid supplementation has been shown to improve endurance capacity and cardiovascular function during aerobic-type exercise, and may decrease subjective measures of muscle soreness following intense exercise 2, 3.
- Omega-3 fatty acid supplementation may also positively affect various immune cell responses in athletic populations and offer neuroprotective benefits in athletes exposed to repeated head impacts 3.