Research
Micronutrients & recovery
Omega-3 polyunsaturated fatty acids (n-3 PUFA) supplementation (minimum 2 weeks, 5g/day fish oil) is an effective intervention to manage EIMD by reducing inflammation and oxidative stress.
To use fish oil for recovery, you must take 5g daily (high EPA/DHA) for at least 2 weeks before your event. Taking it only on the day of competition will not provide the anti-inflammatory benefits described.
ModerateSupportsMEDIUM confidence
Taken collectively these studies support the efficacy of n-3 PUFA as a promising intervention to manage EIMD.
Why this rating
Multiple studies show positive effects, but one study showed no effect; loading time requirements are significant.
Source
Exercise‐induced muscle damage: What is it, what causes it and what are the nutritional solutions?
Daniel J. Owens et al. · European Journal of Sport Science · 2018
narrative_reviewCited 290×
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