Omega- fatty acids for recovery -
A team of researchers led by scientists from Baylor University set out to investigate the differential effects of the two omega-3 fatty acids on exercise-induced muscle damage EIMD , reporting that supplementation with EPA or DHA for 52 days improved certain aspects of muscle recovery but that there were no clear associated benefits of combined EPA and DHA supplementation.
Exploration into the benefits of long-chain omega-3 fatty acids for muscle recovery is part of a wider and ongoing investigation into strategies to improve resistance to acute physiological stressors in various sporting and military contexts. The study noted that while exercise stress can stimulate muscular adaptations, interventions are needed to avoid inadequate recovery and maladaptation, especially in situations such as tournaments or multi-day combat operations when adaptation is secondary to recovery and performance.
Illinois-based supplement manufacturer Carlson Labs provided the omega-3 supplements used in the study.
The researchers randomly assigned 30 males to receive either 4 g a day of EPA and DHA, EPA alone, DHA alone or a coconut oil placebo PL for seven weeks. Indices of muscle damage, soreness, muscle function and inflammation were measured at baseline and throughout recovery.
The omega-3 index was used to track tissue EPA and DHA status. Sathivel has published 60 refereed articles, two popular articles, five book chapters, and six proceedings. Sathivel has an equally respectable record of published abstracts and professional presentations, many of which were invited talks at international scientific meetings and conferences.
Now Available for All Registered Customers! Effect of Omega-3 Fatty Acids on Muscle Recovery after Strenuous Exercise. Cod Liver Oil. Omega-3 fatty acids could provide a partial protective effect against development of DOMS and may even accelerate recovery after damaging exercise.
Summary Delayed onset muscle soreness DOMS due to physical exercise reduces the ability to perform intensive physical training and participate in sports at high levels. Effect of Omega-3 Fatty Acids on Muscle Recovery after Strenuous Exercise By Dr.
Subramaniam Sathivel. Reference Connolly, D. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine, 40 8 , Nissen, S. Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training.
Journal of Applied Physiology, 81 5 , Sharp, C. Amino acid supplements and recovery from high-intensity resistance training. Spano, M. Functional foods, beverages, and ingredients in athletics. Tipton, K. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.
Clandinin, M. Ferrucci, L. Relationship of plasma polyunsaturated fatty acids to circulating inflammatory markers. When the Omega 6 to Omega 3 ratio is that high, the Omega 6 competes against the Omega 3s and prevents us from receiving benefits from the Omega 3 acids. The best sources of Omega 3s are fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna.
These fish contain two types of Omega 3 fatty acids, docosahexaenoic acid DHA , eicosapentaenoic acid EPA. Plant sources of Omega 3s include salad greens canola oil, soybean oil, walnuts and flaxseed, but these contain a different type of Omega 3 called alpha-linolenic acid ALA. There are health benefits with all types of Omega 3s, but DHA and EPA appear to be more powerful than ALA, because ALA is more difficult for the body to use.
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February Omega- fatty acids for recovery, by University of Reecovery. Researchers at the University Omeg-a Westminster acies found that taking omega-3 supplements may help recoveru reduce muscle Omegs- after Energy-saving tips. The Nutritional value of brown rice may acidss important for people who avoid Stay hydrated during pregnancy because Omega- fatty acids for recovery the soreness associated with it. Omega-3 fatty acids are polyunsaturated fatty acids that play important roles in our bodies and may provide a number of health benefits. These are essential fats as our bodies cannot produce them and we must get them from our diet, primarily from oily fish. They have anti-inflammatory functions, can help maintain a healthy heartreduce the risk of heart disease and may have incredible effects on brain and mental health.Omega- fatty acids for recovery -
Metrics details. Exercise-induced muscle damage EIMD results in transient muscle inflammation, strength loss, muscle soreness and may cause subsequent exercise avoidance. Omega-3 n-3 supplementation may minimise EIMD via its anti-inflammatory properties, however, its efficacy remains unclear.
However, no significant difference in peak power output was observed between groups. MVIC, CK and TNF-α were altered by EIMD but did not differ between groups. Whilst not improving performance, these findings may have relevance to soreness-associated exercise avoidance.
The recovery from vigorous athletic performance concerns many groups of people, from high performance athletes to recreationally active individuals. Eccentric exercise, especially novel or high-force eccentric protocols, can produce substantial muscle fibre damage [ 1 , 2 ].
Such vigorous-intensity exercise may lead to exercise-induced muscle damage EIMD [ 3 ]. Symptoms of EIMD include pain, swelling, muscle strength and power loss, reduced range of motion ROM , delayed onset muscle soreness DOMS and impaired recovery [ 4 , 5 ]; resulting in impairment of exercise performance [ 6 ].
Strategies to reduce muscle damage and inflammation following EIMD can therefore be of use to individuals interested in increasing their rate of recovery and maintaining performance.
N-3 PUFA are incorporated into phospholipids, altering cell membranes, which typically contain a high proportion of arachidonic acid AA. This results in increased accumulation of eicosapentaenoic acid EPA and docosahexaenoic acid DHA and at the parallel decline of AA; and potentially blunting reactive oxygen species ROS and inflammatory cytokine production [ 10 ].
Anti-inflammatory mediators derived from n-3 PUFA and its main bioactive fatty acids, such as EPA and DHA, have been recognised along with their mechanism of their action [ 10 ]. It has been suggested that n-3 PUFA may prove a viable strategy to attenuate muscle inflammation and improve functional recovery following high-intensity exercise [ 11 ].
One of the connections between n-3 PUFA and muscle inflammation is via down-regulation of pro-inflammatory cytokines, such as TNF-α and IL-6, reduced production of AA and ROS, consequently, resulting in a decrease in the inflammatory response [ 12 ]. Increasing evidence suggests that n-3 supplementation impairs pro-inflammatory cytokines and ROS production, and hence may show a direct relationship between intense exercise recovery and markers of inflammation [ 12 , 13 ].
Although animal studies have shown mixed results when evaluating the efficacy of n-3 supplementation on muscle damage, exercise metabolism and exercise performance; human studies have demonstrated that physiological parameters that are linked to improved physical performance and oxygen utilisation, such as blood flow during exercise, can be augmented by dietary n-3 PUFA [ 11 , 14 ].
Tarbinian et al. A recent meta-analysis [ 18 ] also concluded that n-3 supplementation could alleviate DOMS after eccentric exercise. Additionally, Atashak et al.
Further, other studies [ 20 , 21 ] have demonstrated that n-3 supplementation has a positive effect on eccentric exercise protocols by reducing the concentrations of IL-6 and TNF-α. However, mixed results have been reported to date, with others [ 22 , 23 ] observing no effect of n-3 supplementation on exercise-induced inflammatory and muscle damage markers, and functional markers, such as maximal voluntary contraction MVC and DOMS.
It remains unclear whether n-3 supplementation has any beneficial effect in blunting the effects of EIMD, either by increasing the rate of recovery of functional performance, by reducing circulating pro-inflammatory cytokines, or both.
Due to this lack of clarity in the literature, the aim of the current study was to add evidence by assessing the effect of n-3 supplementation on EIMD following a downhill running bout. Ethical approval was obtained by the College of Liberal of Arts and Sciences Research Ethics Committee, University of Westminster ETH— All work herein conforms to the standards set by the Declaration of Helsinki of Written informed consent was obtained from all participants prior to their participation.
Exclusion criteria included age outside 18—35 age range , smoking, sex, taking any medication e. To further confirm participants were free from upper respiratory tract infections, they completed an illness-specific questionnaire WURSS [ 24 ].
Additionally, participants were free from any pain or injury as determined by the Physical Activity Readiness Questionnaire PAR-Q pre-exercise participation screening. Participants were also excluded if they regularly undertook downhill running or eccentric exercise e.
All participants were required to attend the human performance laboratory in the morning on 5 occasions. During visit 1, in an overnight fasted-state, participants performed baseline measurements which included anthropometric measurements, a urine sample and a venous blood sample.
Perceived muscle soreness, maximal voluntary isometric contraction MVIC on the leg and anaerobic peak power via Wingate test were determined as indirect markers of muscle damage, described fully below.
Following baseline measurements, participants performed a treadmill V̇O 2 max test HP Cosmos Mercury 4. All above measurements were repeated prior to- and immediately-post the EIMD trial.
An overview of the study design is presented in Fig. Schematic of experimental procedures: USG, urine specific gravity; BIA, bioelectrical impedance analysis; VAS, visual analogue scale for delayed-onset muscle soreness; MVIC, maximal voluntary isometric contraction; V̇O 2 max, maximal oxygen consumption; N-3, omega-3 supplementation group; PLA, placebo group; EIMD, exercise-induced muscle damage.
A further Wingate test was added on 2nd visit and all follow up visits. Tokyo, Japan upon arrival was between 1. Urine colour was also checked by using the validated urine colour chart 1—8 scale [ 26 ]. Height to nearest 0. Body weight to nearest 0.
Whilst commonly reported side effects of n-3 supplementation, such as unpleasant taste, heartburn, gastrointestinal discomfort and headache are usually mild [ 27 ], the amount of n-3 provided is in line with the nutritional recommendations as part of a normal diet and does not cause any harm or side effects.
Longer duration or high doses may affect immune function due to suppression of inflammatory response [ 29 ].
High doses also might increase bleeding time by reducing platelet aggregation [ 29 ]. Initially written reminders were sent on a daily basis to ensure supplementation practices were maintained consistent throughout the day.
Further, participants were asked to guess what group they were at the conclusion of testing with 2 of 7 in placebo and 5 of 7 in N-3 group correctly guessing the supplementation group.
Participants were requested to maintain their usual diet and physical activity throughout the study. A h food diary including 1 day of the week and one weekend day was provided to record all foods and drinks consumed prior to the supplementation period starting. Written and oral reminders were also provided on a regular basis to ensure diet and exercise practices were maintained consistent throughout the study.
Food diaries were analysed using Nutritics® to quantify total energy intake, macronutrients carbohydrates, protein, fatty acids , n-3 and n-6 PUFA before and after the supplementation period.
Cut-off points were used by USDA SR [ 30 ]. Immediately after the muscle-damaging bout participants sat and a blood sample was collected post-EIMD. Subsequently, concentration of plasma markers was adjusted for plasma volume changes with the method of Dill and Costill [ 32 ].
Circulating CK activity was measured using a clinical chemistry analyser Werfen ILab Aries, Italy. All samples and standards were analysed in duplicate. Muscle soreness was self-rated by participants on a point-validated visual analogue scale VAS indicating on a line from 0 no pain to 10 extreme pain [ 33 ], during a wall squat with thighs parallel to the floor at 90 0 degrees.
MVIC was assessed on a dynamometer Globus Kineo , Italy. The chair was adjusted so that the leg pad was placed on the lower part of the tibialis anterior and the pivot was located on the lateral epicondyle of the right leg.
Maximal force was measured at an angle of 60 o leg extension. The contraction time was recorded by an experimenter. Participants cycled seated during the sprint protocol, with a resistance equal to 7. Participants were verbally encouraged throughout the test. Normal distribution of all data was performed by the Shapiro-Wilk Test.
The examination of the effect of the n-3 supplementation on plasma CK activity, IL-6, TNF-α and DOMS was performed by non-parametric tests, as these variables did not follow normal distribution.
Mann-Whitney U test was performed to examine differences between N-3 and PLA group at each time point. A Freidman test was used to determine the main effect of time within-group and post hoc with Wilcoxon Signed Rank tests using a Bonferroni adjusted alpha value was run where a significant time was identified.
MVIC and peak power data met all assumptions required for normality and were analysed using a two-way mixed between-within participant repeated measures analysis of variance ANOVA. Bonferroni-adjust pairwise comparisons post hoc analysis was used where needed to examine within subject differences.
Effect size was calculated using methods proposed by Cohen [ 34 ], with effect sizes considered small 0. Statistical analyses were performed using SPSS 25 software IBM SPSS, NY, USA. All figures were generated in GraphPad Prism Version 8, GraphPad. The physical characteristics of participants completed EIMD are presented in Table 1.
There was homogeneity in all characteristics of participants between groups. Descriptive characteristics in dietary data at baseline before supplementation of participants from both groups are presented in Table 2.
Descriptive characteristics in dietary data after the supplementation period of participants from both groups are presented in Table 3.
An independent-samples t-test was conducted to compare energy, macronutrients, n-3 and n-6 intake between groups. There was a significant difference in n-3 intake with N-3 group showing a higher n-3 intake post supplementation. Plasma markers of muscle damage and inflammation as a function of time.
Data shown as medians, error bars indicate interquartile range. Time matched data points offset horizontally to enhance clarity. Mann-Whitney U test was used to compare plasma IL-6 concentration between N-3 and PLA group. There was no significant difference between groups at any time point.
Mann-Whitney U test was performed to compare plasma TNF-α concentration between groups. Mann-Whitney U test was run to compare perceived muscle soreness between N-3 and PLA group at each time point.
a DOMS, data indicates median, error bars interquartile range. Both b MVIC Kg , and c peak power W data indicate means, error bars standard deviation. Although findings suggest decreased MVIC and increased plasma CK following EIMD, no difference was observed between groups, overall suggesting minimal positive gain in exercise performance with n-3 supplementation.
Our data show a significant increase of CK activity following EIMD before returning to baseline in both groups, mirroring those previously reported [ 9 , 35 ]. Conversely, Bloomer et al.
This finding is in agreement with the findings by Atashak et al. Therefore, the results of the efficacy of the n-3 supplementation on indirect muscle damage biomarkers, such as CK, following maximal exercise performance may be inconsistent due to variability alone, and such markers should not be considered in isolation.
Plasma IL-6 concentration peaked immediately post-EIMD for the PLA group. This peak of plasma IL-6 after exercise is well documented in the literature [ 39 , 40 , 41 ]. However, there was no significant difference in plasma IL-6 concentration between N-3 and PLA group. This finding is in accordance with the findings by Tarbinian et al.
In a manner similar to plasma IL-6, there were no differences in post-EIMD plasma TNF-α concentration between N-3 and PLA groups. There is conflicting evidence about the behaviour of TNF-α response after muscle-damaging exercise.
Toft et al. In the study by Lenn et al. This could be due to a feedback mechanism, that IL-6 inhibits TNF-α [ 43 ]. Thus, it may be that plasma TNF-α is not an optimal marker to quantify EIMD-induced inflammation. We report a significant change in VAS pain score following EIMD in both groups, further evidence that the exercise protocol used caused significant muscle damage.
Previous studies [ 17 , 18 , 47 ] also found significant differences in DOMS between groups following EIMD, with the fish oil group having reduced muscle soreness.
On the contrary, Jakeman et al. Subsequent exercise performance is significantly affected by EIMD and its symptoms [ 2 ].
The loss of muscle force is considered the most valid indirect measurement of muscle damage [ 50 ]. As expected, and when observing a large effect size, the leg strength significantly decreased immediately post-EIMD in both groups compared with pre-EIMD values.
However, there were no significant differences in MVIC between groups nor was any interaction effect observed, suggesting that levels of muscle damage were unchanged by n-3 consumption. These findings match both those of Gravina et al. In addition, a very recent study by Ramos-Campo et al.
Therefore, the implications of the findings from the previous studies and ours are that n-3 supplementation does not have significant positive effects on muscle strength recovery.
As a secondary measure of muscle function, we examined cycling peak power, with no significant difference between groups. The potential for preservation of voluntary peak power output will be of interest to athletes where repeated maximal powerful performance is required, which is reinforced by differences in perceived pain at this timepoint.
We also assessed n-3 intake using a h food diary at pre- and post-supplementation period. No difference in n-3 intake was noted between groups prior to supplementation. As it would be expected, there was an increase in n-3 intake in the N-3 group relative to the PLA group after supplementation.
Some potential limitations of the present study should be acknowledged. Low statistical power due to the modest sample size played a role in limiting the significance of the statistical comparisons conducted.
The strict inclusion criteria as well as the downhill running task performance made recruitment for participants difficult. Additional blood biomarkers, such as myoglobin and C-reactive protein, may also provide further information in future studies on muscle damage.
Measurements of muscle function should be used in combination with indirect plasma markers to provide more reliable evidence in assessing the magnitude of muscle damage. Ideally, directly measuring muscle damage from muscle biopsies would be optimal, albeit highly invasive.
By doing so, we might have observed an acute inflammatory response difference between groups, as has been observed elsewhere [ 17 ]. However, this would incur both significant cost and require participants to have a greater commitment to these methods. There is no evidence in the literature that collagen has a pro or anti-inflammatory effect, and therefore, it would not oppose the action of n-3 supplementation.
Whereas, other reports have utilized corn oil as a placebo control which is high in n-6, and thus may not represent a true placebo [ 11 , 54 ]. There were also no significant differences in leg strength between groups indicating that n-3 supplementation will have limited impact on muscle function and subsequent performance.
The datasets generated and analysed during the current study are available as supplementary material from the corresponding author on reasonable request. Clarkson PM, Hubal MJ. Exercise-induced muscle damage in humans.
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Omega-3 Supplements and their Fafty on Muscle Nutritional value of brown rice and Fagty Recommendations Elderberry syrup for immune system Athletes and Amateurs. BCAA for post-workout recovery Fog. Edited by Meredith Sorensen, MS, RD, LD Rcovery Hermann Sports Medicine Institute. Omega-3 fatty acids are essential polyunsaturated fatty acids that are important for various pathways and bodily functions. Things such as hormone production, cell membrane structure, and pathways that regulate inflammation are all impacted by omega-3 fatty acids. There is newer research that also connects omega-3 intake with cardiovascular health and lowering risk of heart disease as well as lowering blood pressure.
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