Do Omega-3 fish oils improve athletic performance?

Asked by: Sarah Erickson

Omega-3 fatty acids (O3FA) have been shown to impact the health and performance of athletes in numerous ways, including the management of inflammation, enhancement of muscle recovery, and protection of brain health and function.

Does fish oil help with athletic performance?

May improve workout quality. Some research suggests that the EPA and DHA in fish oil may improve workout performance. That’s because their anti-inflammatory properties may prevent or reduce a decline in strength and range of motion resulting from intense exercise.

How much omega-3 do athletes take?

2-4 grams

Note: While specific guidelines have not yet been established, at least 2-4 grams of Omega-3’s daily is a common recommendation for athletes. The NCAA amended Nutritional Supplements Bylaw 16.5.

Do athletes need more fish oil?

Unfortunately, a 2020 study found that many young athletes aren’t getting enough overall omega-3s in their diets on a weekly basis, so it is important to pay attention to intake and increase your omega-3-rich food choices by adding more fish, nuts, seeds, and foods that have been fortified with omega-3s.

Does omega-3 help muscle growth?

Omega-3s Help Fuel Muscle Growth
It seems having a higher amount of omega-3 fatty acids in the muscle cell primes it for protein synthesis. In other words, the more omega-3s you have the better your chances are in building and maintaining muscle.

When should athletes take omega-3?

You can meet your daily omega-3 fat needs by: Eating at least 3 ounces of omega-3-rich fish twice a week. After a strenuous workout, choose it as part of your post-workout recovery meal.

Should I take fish oil after workout?

Bottom line: Taking fish oils after exercise can enhance the actions of the immune system and possibly prevent colds and drops in immune function after exercise.

Can we take omega-3 before workout?

Omega-3 fatty acids may be the greatest pre-workout out there. Fish oil may be the key to improving both your exercise performance and results. Numerous studies have demonstrated the beneficial impact of taking a fish oil supplement prior to exercise.

Does omega-3 give you energy?

Energy Boost
Getting plenty of omega-3 fatty acids by taking fish oil capsules may help boost your energy levels. According to the University of Maryland Medical Center, consuming too few omega-3s can lead to fatigue, mood swings and depression.

Does fish oil help build muscle?

Fish oil is a rich source of the omega-3 fatty acids EPA and DHA. Bodybuilders may find supplementation with fish oil beneficial as it may help reduce DOMS and increase muscle strength and range of motion.

What happens when you take omega-3 every day?

According to the NIH, the FDA have suggested that people should take no more than 3 g per day of DHA and EPA combined. Over long periods, scientists say that omega-3 can reduce immune system function because it lowers the body’s inflammatory responses. High doses of omega-3 may also increase bleeding time.