Sports Performance and Recovery


Evan Lewis published his study with athletes. Findings indicate a significant improvement in recovery and an improvement in performance.

Why athletes need omega-3s
While many of us think of omega-3 fatty acids as being good for heart health, new research shows omega-3s also provide benefits for athletes.What are fatty acids?
Fatty acids, which are long chains of carbon, are classified as saturated, monounsaturated and polyunsaturated. Polyunsaturated fats contain omega-3s and omega-6s. Although there is wide variability between people, most Americans consume 10 times more omega-6s than omega-3s. Most experts agree a healthier ratio would be 1:1.

Recover faster

Compared to omega-3s, omega-6s are more strongly associated with inflammation. Omega 3 supplementation consistently results in lower levels of inflammation. High levels of inflammation can counteract some of exercise’s positive effects on insulin sensitivity and other metabolic benefits. If inflammation remains elevated after exercise, this can negatively impact muscle soreness, tissue repair and other aspects of recovery.

Reduce muscle soreness

Omega-3 fats have also been shown to augment blood flow to muscles during exercise, decrease muscle soreness by 35%, reduce swelling, and increase range of motion after damaging exercise.

Burn fat and slow muscle loss

Studies also show that increasing omega-3 levels enhances insulin sensitivity, which improves fat burning in muscles and inhibits fat storage. Emerging work is even showing that omega-3s may regulate muscle growth and help during extended periods of rest by slowing the loss in both muscle and bone. This could apply for athletes during breaks in training or layoffs due to injury where muscle loss could be significant.

All these lines of research on omega-3s point to better recovery and improved health for athletes.

A proper balance of omega-3s and omega-6s is vital for good overall health. Not only do omega-3s provide benefits for the heart, they also help support athletic performance and recovery.