Take Some Fish Oil After Exercise, It Reduces Muscle Soreness

 

Regular exercise is known to be very beneficial for overall health, and those who do it regularly already have an established routine they follow.

Whatever the exercise, it puts a certain strain on the body, and depending on the difficulty, it often takes some time to recover.

Those who work out regularly may be more used to the process, but for beginners, for example, recovery after exercise may sometimes be more challenging.

There are various ways to relieve pain and muscle soreness, and overall tiredness following a workout, like stretching, massage therapy, NSAIDs, myofascial release, and others

However, dietary strategies should also be employed, like taking omega-3 supplements in the form of fish oil to reduce inflammation.

A study conducted by a scientific team from the USA examines how taking fish oil could affect muscular soreness and recovery after exercise.

What’s Important

Omega-3 fatty acids have been in focus for a long time now due to their numerous health benefits, but only now are they starting to gain popularity among the exercise community.

Omega-3 are polyunsaturated fatty acids known to have cardioprotective and anti-inflammatory properties, and they also help brain health and lower blood cholesterol.

They’re often obtained in the diet by consuming oily fish like salmon and tuna, but they can also be taken in the form of supplements.

It’s thought that fish oil can promote recovery and healing following strenuous exercise, however, there has been some conflicting evidence in terms of the dosage which this study attempts to clear up.

While previous studies focused on a single dosage of only 2g/day, this study aimed to explore the effects of more than one dosage of fish oil.

The Details

The study was placebo-controlled, and it involved healthy physically active adults who were randomly assigned to consume different doses of fish oil (2g, 4g, or 6g/day) for 7 weeks.

Following the weeks of supplementation, the participants completed pre-exercise performance assessments before they did a round of muscle-damaging exercises.

These exercises were repeated immediately after, and 1, 2, 4, 24, 48, and 72-h post-exercise, followed by analysis.

The effects of fish oil seem to be dose-dependent:

  • The primary finding is that 6g of fish oil a day, which contains 2400 mg/day EPA and 1800 mg/day DHA, effectively delays muscle soreness after a bout of strenuous exercise;
  • This dose also helped the recovery from vertical jump performance at 1hr post-exercise and throughout 72hrs of the recovery period.
  • The Takeaway

    Taking fish oil after a vigorous exercise is an effective way to aid the muscle recovery process. Further research is suggested to examine the inflammatory markers and its effects on them, as well as different DHA and EPA ratios for the most favorable effect.

    If you’re interested in taking high-quality fish oil, our Antarctic Krill Oil supplements with a superior dose of omega-3s and optimal DHA/EPA ratio is the choice for you.



    Resource: VanDusseldorp, T.A.; Escobar, K.A.; Johnson, K.E.; Stratton, M.T.; Moriarty, T.; Kerksick, C.M.; Mangine, G.T.; Holmes, A.J.; Lee, M.; Endito, M.R.; Mermier, C.M. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Nutrients 2020, 12, 2246. doi:https://doi.org/10.3390/nu12082246 

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