Omega-3 Fatty Acids

Omega-3 fatty acids are available as over-the-counter supplements, but they can also b easily obtained through regular consumption of cold-water fish such as salmon, herring, and sardines. These fatty acids may be useful for reducing muscle soreness, and they may have several other benefits, including the following:⁴⁷

• Improved delivery of oxygen and nutrients to muscles and other tissues. Omega3 fatty acids reduce red blood cell “stickiness,” thereby improving the flow of red blood cells to tissues. (Note: Excess consumption of omega-3 fatty acids may inhibit normal blood clotting, resulting in excess bleeding should an injury occur.)
• Improved aerobic metabolism due to better delivery of oxygen.
• Higher release of somatotropin (growth hormone) in response to normal stimuli (exercise, sleep, hunger). This may have an anabolic effect and may improve muscular recovery.
• Reduced inflammation of tissues resulting from muscular fatigue and overexertion, allowing for faster recovery.

Despite these potential benefits, results from the scientific literature do not indicate that an endurance performance benefit is derived from omega-3 fatty acid supplementation.^48,49