Recent data suggests that supplementing with fish oil (FO) is likely to improve recovery and maintain strength after stressful exercise, with the positive impact mainly due to the anti-inflammatory and immunomodulatory properties that EPA and DHA impart.
However, there are conflicting results regarding the ability of FO to improve recovery, partly due to the different dosages of FO implemented in previous studies, as well as the duration of supplementation.
In the current study, researchers from universities in the United States performed a randomized, placebo-controlled, double-blind experimental design to examine the effect of different dosages of FO on restoring measurements of muscle performance, perceived pain, and markers of muscle damage after hard workout .
Their results showed that supplementation with 6 g / day (2400 mg / day EPA and 1800 mg / day DHA) optimized performance recovery and sore muscles.
The report states: “Based on the results of our research, we recommend that people who engage in intense or unfamiliar exercise consume a higher dose of 6G per day (2400 mg EPA, 1800 mg DHA) to get the reduce perceived pain and improve acute power generation in the recovery phase. “
This research is new in that it is the first to examine the effect of different dosages of FO with the same EPA / DHA ratio on recovery from skeletal muscle damage exercises.
Thirty-two college-aged men with resistance training in their early twenties were supplemented with 2, 4, 6 g / day FO or placebo (PL) for approximately 7.5 weeks.
Upon arrival at the lab, a phlebotomist collected the first (pre-exercise) of five blood samples, followed by a pre-exercise (PRE) assessment of perceived pain, vertical jumps, T-test range of motion, 40-yard sprint, and maximal voluntary Isometric contraction.
The participants then completed a self-selected dynamic warm-up of 10 minutes, followed by the muscle-damaging squat exercise protocol. Upon completion of the exercise, the participants were blood drawn, their currently perceived muscle soreness assessed, and all muscle performance measurements taken immediately, 1-, 2-, 4-, 24-, 48-, and 72-hour post-squat exercise.
The researchers found that they did not measure the increases in omega-3 fatty acids in the blood or in skeletal muscle, and the small sample size did not allow them to determine gender differences for dependent variables. This may be due to the lack of significant differences between the groups, especially with blood enzymes.
The report concludes: “The ideal dose of FO should continue to be investigated in the exercise of men and women with reasonable caution regarding high-dose FO and the possible inhibition of platelet function. In addition, future studies should include a comprehensive assessment of the rate of inflammation in Consider markers and performing acute and long-term FO supplementation periods at different dosages and different EPA and DHA ratios. “
VanDusseldorp. DA et al
“Influence of different doses of fish oil on recovery and pain after eccentric training”