weight & fitness

omega 3s

for athletes

essential fatty acids are key for endurance, recovery, and more

We all need omega 3s, essential fatty acids that our bodies can’t manufacture. They are particularly important for athletes. Most of us don’t eat enough of the foods—primarily oily fish—that are rich in omega 3s, falling short of the American Heart Association’s goal of two servings of fish per week.

What the science says

Omega 3s are valuable for active people in specific ways—as you can see from the results of the following studies, which considered their efficacy for enhancing athletic performance and healing exercise injuries.

A 2018 review published in the journal Nutrients reported that omega-3 fatty acids have an influence on exercise and the metabolic response of skeletal muscle and on the functional response during exercise training. In addition, the researchers noted, the potential antiinflammatory and antioxidant properties of omega 3s may improve health and performance in physically active people because of their increased reactive oxygen production.

A 2020 review, also published in Nutrients, looked at the effectiveness of EPA and DHA on performance, recovery, and injury or reduced risk of illness in professional and amateur athletes. “Several studies suggest a potentially beneficial effect of EPA/DHA on performance by improved endurance capacity and delayed onset of muscle soreness, as well as on markers related to enhanced recovery and immune modulation,” the researchers wrote.

A 2021 study concluded that four weeks of omega-3 supplementation may alleviate muscle damage caused by exercise. That research appeared in the Journal of the International Society of Sports Nutrition.

A 2018 study published in Research in Sports Medicine looked at omega 3s as an aid for enhancing physical performance, stamina, and recovery. The researchers determined that supplementation with the fatty acids may improve athletes’ capacity for endurance by “reducing the oxygen cost of exercise.” They also reported that omega 3s may aid in recovery from muscle damage caused by exercise. ●

SELECTED SOURCES “Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Research in Sports Medicine, 4–6/19 • “Effect of omega-3 dosage on cardiovascular outcomes” by A.A. Bernasconi et al., Mayo Clinic Proceedings, 2020 • “The

effect of omega-3 polyunsaturated fatty acid supplementation on

exercise-induced muscle damage” by Y. Kyriakidou et al., Journal of the International Society of Sports Nutrition, 1/13/21 • “Omega-3 fatty acids

for sport performance: Are they equally beneficial for athletes and

amateurs? A narrative review” by F. Thielecke and A. Blannin, 11/30/20;

“Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport”

by M.A. Gammone et al., 12/27/18, Nutrients