Omega 3 Enhances Exercise Recovery

Omega 3 supplements are well-known for their numerous health benefits, including reducing inflammation and improving heart health. Recently, a clinical study investigated their impact on delayed onset muscle soreness (DOMS) after high-intensity interval training (HIIT) in overweight or obese males. The study found that omega 3 supplements could help reduce muscle soreness and speed up muscle recovery.

The study was conducted by researchers at the Faculty of Sports Science and the Department of Food Science and Technology at Kasetsart University. They focused on untrained males with a sedentary lifestyle to see how omega 3 could benefit this group after intense exercise. DOMS is a common issue for people who are new to exercising, making it difficult to stick to a workout routine. This study aimed to find a solution to that problem by using omega 3 supplements.

Participants in the study were overweight or obese males, aged between 18 and 40 years old. They were divided into two groups: one received omega 3 supplements, and the other received a placebo. The participants were observed for four weeks, during which they followed a HIIT cycling routine to induce muscle soreness.

Study Design

The research was a double-blinded, randomized study involving twenty-four males. These participants were assigned either omega 3 supplements or a placebo for four weeks. Each participant received eight capsules per day, which included 4 grams of fish oil containing 2000 mg of EPA and 800 mg of DHA. The placebo group received capsules containing soybean oil, which looked and tasted similar to the omega 3 capsules.

During the final week of supplementation, participants performed a HIIT cycling routine designed to induce muscle soreness. The HIIT session consisted of 8-second high-intensity cycling followed by 12-second recovery periods for 20 minutes. Heart rates were monitored to ensure each participant maintained 80-90% of their peak heart rate during the high-intensity intervals.

Blood samples were collected before HIIT and at various intervals (immediately, 24 hours, and 48 hours) post-exercise to measure markers of muscle damage and inflammation. Delayed onset muscle soreness was evaluated using a numeric pain rating scale, and muscle strength was assessed through leg press tests.

Study Results

The results were promising for the omega 3 group. After four weeks of supplements, the omega 3 index in the participants significantly increased, improving their overall fatty acid profile. This change was not seen in the placebo group. After the HIIT session, plasma creatine kinase (CK) levels, a marker of muscle damage, were significantly lower in the omega 3 group compared to the placebo group.

Participants in the omega 3 group also reported lower pain scores in their calves 24 hours after the HIIT session. Additionally, they regained muscle strength faster than the placebo group, indicating quicker muscle recovery. These results suggest that omega 3 supplements can reduce the severity of muscle soreness and accelerate muscle repair after intense exercise.

Interestingly, the study found no significant changes in C-reactive protein (CRP), a marker of inflammation, in either group. This suggests that omega 3 may reduce muscle soreness primarily through mechanisms other than lowering CRP levels. The omega 3 group's white blood cell count also did not increase after HIIT, unlike the placebo group, indicating a potential reduction in exercise-induced inflammation.

Recommendation

For individuals interested in incorporating HIIT into their fitness routine, omega 3 supplements could offer significant benefits. These supplements can reduce muscle soreness and expedite muscle recovery, making it easier to maintain a consistent workout schedule. Thrivous supplements, which include omega 3, may be particularly beneficial for people new to intense exercise or looking to reduce post-exercise discomfort.

As the study focused on overweight or obese males, the findings may be especially relevant for individuals in these categories. Omega 3 supplementation can support their fitness goals by minimizing the negative effects of DOMS, thereby enhancing the overall exercise experience and adherence to a fitness plan.

Overall, including omega 3 supplements in a balanced diet could be a practical approach to improving exercise recovery. For those considering adding these supplements to their routine, consulting a healthcare provider is always recommended to ensure it aligns with individual health needs and conditions.

Thrivous Omega

Thrivous develops Omega Cardioprotector to enhance heart function and circulation for better aging. Each serving provides a clinical dose of omega 3 lysine complex, which is 5 times more bioavailable than the omega 3 in common fish oil. As implied by this study, Omega may help to improve exercise recovery and fitness results. Omega Cardioprotector is available to purchase online now in the Thrivous store.