Omega-3s May Help Exercise Performance
EPA and DHA omega-3 fatty-acids are primarily found in fish, and are associated with enhanced cardiac and cognitive function. A recent study suggests that taking EPA and DHA at the same time may help exercise performance, specifically endurance and muscle soreness.
For this study, researchers reviewed articles that examined the effects of EPA and DHA on muscle and nerve damage, as well as muscle mass and strength. They included both human and animal trials.
They found that the research regarding the effects of EPA and DHA supplementation on strength loss varied depending on the length of supplementation. Studies with a duration of three to four week found no significant difference io muscle strength, while those with a duration of 60 days showed a decrease in loss of muscle strength.
The researchers also found that supplementation of 0.6 grams per day of EPA and 0.26 grams per day of DHA for eight weeks had a positive effect on delayed onset muscle soreness (DOMS). In addition, when people between the ages of 60 and 85 ingested 1.86 grams of EPA and 1.5 grams of DHA daily for six months, there was an improvement in thigh muscle mass. The studies did not find similar results for men between the ages of 21 and 24.
Researchers from Hosei University in Tokyo led the study. It was published on April 29, 2018, in Nutrients.
Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in omega-3s. For people who don’t like fish, consider taking a daily high quality non-fish supplement that has been tested for purity and potency.