EXTRA ENERGY, EXTRA PERFORMANCE
Long-chain polyunsaturated fatty acids such as eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) are deeply researched for their effects on our bodies, and they are very important for cardiovascular health, brain health, visual capacity, and also for their anti-inflammatory action.
There is an increasing interest in finding nutrients and supplements that can improve athletic performance and recovery. Because an increased muscle oxidative stress and inflammatory responses among sportives have been reported consistently. In addition, it is well known that exhaustive or unaccustomed exercise can lead to muscle fatigue, delayed-onset muscle soreness, and a decrement in performance.
Omega-3 polyunsaturated fatty acids (EPA and DHA) have been shown to reduce the production of molecules that trigger inflammatory reactions (inflammatory eicosanoids, cytokines ), have immunomodulatory effects, and attenuate inflammatory diseases.
Omega-3s contribute to sports performance with several effects:
- Effects on muscles: EPA and DHA can potentially improve muscle mass or function through a beneficial effect on protein synthesis
- Enhanced recovery: the acute exercise recovery period is defined as the first 96 hours after exercise. It has been described that EPA and DHA increase the structural integrity of muscle cell membranes, which could explain the protective effect of EPA/DHA.
- Stronger heart: Several studies have shown that Omega-3s increase the level of oxygen uptake by the heart muscle.
- Effect on joints: Joint pain is extremely common in the athletic population due to local biomechanical factors, such as the degree of joint loading and abnormal loading, as well as the frequent occurrence of joint injuries. Omega-3s, through their anti-inflammatory effect can support the reduction of joint stiffness and pain.
Gammone, M. A., Riccioni, G., Parrinello, G., & D’orazio, N. (2019). Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport. Nutrients, 11(1), 46. Simopoulos, A. P. (2007). Omega-3 fatty acids and athletics. Current sports medicine reports, 6(4), 230-236. Bryhn, M. (2015). Prevention of sports injuries by marine omega-3 fatty acids. Journal of the American College of Nutrition, 34(sup1), 60-61. Walser, B., Giordano, R. M., & Stebbins, C. L. (2006). Supplementation with omega-3 polyunsaturated fatty acids augments brachial artery dilation and blood flow during forearm contraction. European journal of applied physiology, 97, 347-354. Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance—Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020; 12(12):3712. https://doi.org/10.3390/nu12123712
