Get fishy!

Over the years, data supporting the health benefits of fish oil supplementation have been pouring in!  The omega-3 fatty acids found in cold water fish have been shown to reduce inflammation, increase cardiovascular health, increase the efficiency of the heart during exercise, maintain healthy blood lipid profiles, and increase fat metabolism and lean mass gain. 

But the benefits don’t stop there!

Data from a recent article published in the International Journal of Sport Nutrition and Exercise Metabolism add another accolade to fish oil’s supplemental achievements. Studies have shown that omega-3 polyunsaturated fatty acids, like those found in fish oil, enhance muscle anabolic sensitivity to protein supplements. Based on this, scientists investigated the effect of adding fish oil to a whey protein, leucine, and carbohydrate supplement, on markers of muscle recovery over a 6-week supplementation period, measured for 3 days following heavy eccentric exercise.

It was reported that adding fish oil (2200 mg of omega-3 fatty acids) to whey protein (30 g), fortified with leucine (3.6 g) and carbohydrates (40 g) lead to an approximately 40% reduction in muscle soreness compared to taking whey, leucine, and carbs or carbs (48 g) on their own. Furthermore, stacking fish oil with protein, leucine, and carbs resulted in a 60% decrease in blood creatine kinase (a marker of muscle damage) on day 3 of recovery, compared to taking carbohydrates only. The authors concluded that taking fish oil with whey protein, leucine, and carbohydrates promotes decreased muscle soreness and markers of muscle damage 3 days after intense resistance training. 

ACTION POINT: To reap all the benefits of fish oil supplementation, we suggest taking 2-3 grams of fish oil, 2 to 3 times daily with food. 

Reference:

Donnelly C, Walshe IH, Dick J, Galloway SDR, Tipton KD, Witard OC. Adding Fish Oil to Whey Protein, Leucine and Carbohydrate Over a 6 Week SupplementationPeriod Attenuates Muscle Soreness Following Eccentric Exercise in Competitive Soccer Players. Int J Sport Nutr Exerc Metab. 2017 Sep 5:1-28.