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Effect of fish oil supplementation dosing on the recovery of vertical jump height following a bout of muscle-damaging exercise. (n = 32; n = 8 per group; data are presented as mean ± standard deviation). * indicates statistical significance (p < 0.05) from PRE for a given fish oil dose; PRE = preexercise; IP = immediate post-exercise; H = hour post-exercise; PL = placebo; G = grams per day; cm = centimeters. Although repeated measures ANOVA did not reveal any other significant (treatment x time) interactions, a significant main effect for time was observed for MVIC (F = 43.68, p < 0.001, η 2 = 0.61) and a tendency was noted for the 40-yd sprint time to improve (F = 3.26, p = 0.072, η 2 =0.10) (Tables 3 and 4). When the data were collapsed across groups, MVIC was significantly (all p < 0.001) reduced from PRE (234 ± 66 Nm) at IP (185 ± 65 Nm), 1H (181 ± 57 Nm), 2H (185 ± 58 Nm), 4H (188 ± 60 Nm), 24H (194 ± 65 Nm), 48 H (206 ± 66 Nm), and 72H (223 ± 70 Nm). Likewise, when the 40-yd sprint time data were collapsed across groups, significantly (p < 0.005) slower sprint times were observed at IP (6.20 ± 0.69 s), 1H (6.10 ± 0.65 s), 2H (6.07 ± 0.60 s), 4H (6.13 ± 0.71 s), 24H (6.13 ± 0.78 s), 48H (6.26 ±
Source publication
Fish oils (FOs) are rich in omega-3 long-chain polyunsaturated fatty acids, which have been purported to enhance recovery of muscular performance and reduce soreness post-exercise. However, the most effective FO dose for optimizing recovery remains unclear. The purpose of this investigation was to examine the effect of FO supplementation dosing on...
Citations
... Previous studies suggest that fish oil, a TAG type n-3 PUFA supplementation, can alleviate EIMD; for example, 4-week fish oil supplementation may successfully attenuate multiple aspects of EIMD by improving joint flexibility and protecting muscle fibers micro-damage [18] [29]. Supplementation of DHA and EPA (for 7, 21, 26, and 30 days) has also shown a varying degree effectiveness on slowing down EIMD [30][31][32][33]. Additionally, an acute dose of fish oil supplementation immediately postexercise has been shown to ease the impairment of functional exercise performance following EIMD [19]. ...
Background
Antarctic krill oil (KO) is a natural source of n-3 polyunsaturated fatty acids (n-3 PUFAs), and is rich in phospholipids, Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), astaxanthin, flavonoids, vitamins, trace elements, and other bioactive substances. KO has been confirmed to have anti-inflammatory and immunomodulatory effects. n-3 PUFAs also have been purported to improve the recovery of muscular performance. Moreover, the phospholipids present in KO can enhance n-3 PUFA bioavailability because of its higher absorption rate in plasma compared to fish oil. Astaxanthin, found in Antarctic KO, is a red carotenoid and powerful antioxidant that inhibits oxidative stress after intense exercise. Hence, we examined the effect of KO supplementation on the recovery of exercise by measuring muscular performance, oxidant/antioxidant and anti-inflammatory activity, and the markers of muscle damage following a rigorous bout of resistance exercise.Methods30 college-aged resistance-trained males (20.4 ± 0.92 years, 74.09 ± 7.23 kg, 180.13 ± 4.72 cm) were randomly supplemented with 3 g/d KO or placebo (PL) for 3 days and continued to consume after resistance exercise for 3 days until the experiment finished. Before supplementation, pre-exercise performance assessments of knee isokinetic strength, 20 m sprint, hexagon test, and blood serum creatine kinase (CK), lactate dehydrogenase (LDH), superoxide dismutase (SOD), total antioxidant capacity (T-AOC), reactive oxygen species (ROS), malondialdehyde (MDA), interleukin-2 (IL-2), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α) were completed. Then after 3 days of supplementation, participants completed a bout of muscle-damaging exercise, and subsequently, they performed and repeated the exercise performance assessments and blood-related indicators tests immediately (0 h), as well as at 6, 24, 48, and 72 h post-muscle-damaging exercise.ResultsCompared to the PL group, the serum CK of KO group was significantly lower at 24 h and 48 h post-exercise; the hexagon test time of the KO group was significantly lower than that of the PL group at 6 h and 24 h post-exercise; the KO group’s isokinetic muscle strength showed different degrees of recovery than that of the PL group at 24 h and 48 h, and even over-recovery at 72 h post-exercise; the SOD level of the KO group was significantly higher than that of the PL group at 0, 6, and 24 h after exercise; the T-AOC level of the KO group was significantly higher than that of the PL group at 0, 6, and 72 h after exercise; the MDA level of the KO group was significantly lower than that of the PL group at 6 h; and there was no significant difference in serum IL-2, IL-6, and TNF-α between the two groups.Conclusion
Our results demonstrated that 3 g/d KO supplementation and continued supplementation after exercise can alleviate exercise-induced muscle damage (EIMD) and promote post-exercise recovery.
... Omega-3 supplementation, as a part of a protein-based drink, attenuated lowerbody muscle soreness and fatigue and improved neuromuscular performance. Since recent studies have continued to report similar results such as blunted vertical jump height decrements [177], reduced delayed-onset muscle soreness [177,178], and greater range of motion [179], it is clear that n-3 fatty acids may positively influence muscle recovery following rigorous training environments. ...
... Omega-3 supplementation, as a part of a protein-based drink, attenuated lowerbody muscle soreness and fatigue and improved neuromuscular performance. Since recent studies have continued to report similar results such as blunted vertical jump height decrements [177], reduced delayed-onset muscle soreness [177,178], and greater range of motion [179], it is clear that n-3 fatty acids may positively influence muscle recovery following rigorous training environments. ...
This position stand aims to provide an evidence-based summary of the energy and nutritional demands of tactical athletes to promote optimal health and performance while keeping in mind the unique challenges faced due to work schedules, job demands, and austere environments. After a critical analysis of the literature, the following nutritional guidelines represent the position of the International Society of Sports Nutrition (ISSN).
GENERAL RECOMMENDATIONS Nutritional considerations should include the provision and timing of adequate calories, macronutrients, and fluid to meet daily needs as well as strategic nutritional supplementation to improve physical, cognitive, and occupational performance outcomes; reduce risk of injury, obesity, and cardiometabolic disease; reduce the potential for a fatal mistake; and promote occupational readiness.
MILITARY RECOMMENDATIONS Energy demands should be met by utilizing the Military Dietary Reference Intakes (MDRIs) established and codified in Army Regulation 40-25. Although research is somewhat limited, military personnel may also benefit from caffeine, creatine monohydrate, essential amino acids, protein, omega-3-fatty acids, beta-alanine, and L-tyrosine supplementation, especially during high-stress conditions.
FIRST RESPONDER RECOMMENDATIONS Specific energy needs are unknown and may vary depending on occupation-specific tasks. It is likely the general caloric intake and macronutrient guidelines for recreational athletes or the Acceptable Macronutrient Distribution Ranges for the general healthy adult population may benefit first responders. Strategies such as implementing wellness policies, setting up supportive food environments, encouraging healthier food systems, and using community resources to offer evidence-based nutrition classes are inexpensive and potentially meaningful ways to improve physical activity and diet habits. The following provides a more detailed overview of the literature and recommendations for these populations.
... The studies were all performed in either healthy subjects or patients with COPD, and covered a wide range of doses from 102 mg to 5000 mg omega-3 LC PUFAs per day. One study compared three different doses with placebo [108]. The weighting of each study in the meta-analysis was similar because most were small with 10e20 subjects per treatment arm. ...
Background & aims
Sarcopenia is characterized by the progressive loss of skeletal muscle mass and function, which reduces mobility and quality of life. Risk factors for sarcopenia include advanced age, physical inactivity, obesity, and chronic diseases such as cancer or rheumatoid arthritis. Omega-3 long chain polyunsaturated fatty acids (LC PUFAs) might be associated with a reduction in risk of sarcopenia due to their anti-inflammatory effects.
Methods
We conducted a systematic review and meta-analysis to quantify the effects of omega-3 LC PUFAs on muscle mass, volume and function parameters. The National Library of Medicine's MEDLINE/PubMed database was searched on 9th October 2020 for randomized controlled trials that used omega-3 LC PUFAs as an intervention with muscle-related endpoints. A snowballing search to identify additional studies was completed on 23rd April 2021. The meta-analysis was conducted using meta-essentials worksheet 3. Bias was assessed using the Jadad scale.
Results
123 studies were identified with the systematic searches. Most studies were performed in disease populations, such as cancer or chronic obstructive pulmonary disease (COPD), or in healthy individuals after a fatiguing exercise bout. The endpoints lean body mass, skeletal muscle mass, mid-arm muscle circumference, handgrip strength, quadriceps maximal voluntary capacity (MVC), and 1-repetition maximum chest press were selected for meta-analysis based on the number of available studies; thus 66 studies were included in the quantitative synthesis. Using a random effects model and 2-tailed p-value, there was a significant relationship in favor of omega-3 LC PUFA supplementation for lean body mass (effect size 0.27, 95%CI 0.04 to 0.51), skeletal muscle mass (effect size 0.31, 95%CI 0.01 to 0.60) and quadriceps MVC (effect size 0.47, 95%CI 0.02 to 0.93).
Conclusion
The results indicate that there is a positive effect of omega-3 LC PUFA supplementation on overall body muscle mass and strength. Small study size and heterogeneity limit the applicability of these findings for sarcopenia prevention. Larger trials in populations at risk of sarcopenia would strengthen the evidence base.
... However, the literature on n-3 supplementation and EIMD is currently inconclusive, which likely stems from variations in dose, ratios of EPA and DHA, duration of supplementation, source of supplementation, as well as training status and exercise protocols employed. Nonetheless, there are emerging data demonstrating that n-3 supplementation attenuates EIMD in response to resistance exercise, particularly at higher doses [7,8]. ...
... Additionally, it is not clear if n-3 doses greater than those used in previous work (>3.6 g/day) produce more robust and consistent effects. However, VanDusseldorp et al., 2020 [8] showed ~7.5 weeks of 6 g of n-3 supplementation with an EPA to DHA ratio of 2:1 (400:300 mg per 1000 mg pill) attenuated plasma CK and lactate dehydrogenase (LDH) levels, mitigated perceived muscle soreness (PMS), and promoted vertical jump height (VJH) recovery in resistance-trained individuals within 72-hr post-eccentric resistance exercise compared to placebo, 2 g, and 4 g of n-3 supplementation [8]. Previous work in untrained individuals demonstrates ~4 weeks of n-3 supplementation (at lower doses) is capable of mitigating markers of EIMD [10,14,16]. ...
... Additionally, it is not clear if n-3 doses greater than those used in previous work (>3.6 g/day) produce more robust and consistent effects. However, VanDusseldorp et al., 2020 [8] showed ~7.5 weeks of 6 g of n-3 supplementation with an EPA to DHA ratio of 2:1 (400:300 mg per 1000 mg pill) attenuated plasma CK and lactate dehydrogenase (LDH) levels, mitigated perceived muscle soreness (PMS), and promoted vertical jump height (VJH) recovery in resistance-trained individuals within 72-hr post-eccentric resistance exercise compared to placebo, 2 g, and 4 g of n-3 supplementation [8]. Previous work in untrained individuals demonstrates ~4 weeks of n-3 supplementation (at lower doses) is capable of mitigating markers of EIMD [10,14,16]. ...
Background
Exercise-induced muscle damage (EIMD) commonly occurs following intense resistance exercise and is associated with decrements in exercise performance and delayed muscle recovery. Thus, practical methods to attenuate EIMD would prove useful to both training and athletic populations. Omega-3 (n-3) supplementation has been shown to mitigate EIMD with evidence of increasing efficacy at higher doses (up to 6 g/day). However, data of its efficacy in trained individuals is limited. Therefore, this study investigated the effects of six and 8 g of n-3 supplementation on markers of muscle damage and muscle recovery after eccentric resistance exercise in resistance-trained males.
Methods
Using a double-blind, randomized, placebo-controlled design, twenty-six resistance trained males (23 ± 4 years; 173.6 ± 20.5 cm; 81.9 ± 9.7 kg; 14.2 ± 3.7% body fat) supplemented with six (n=10) or 8 g (n=7) of n-3 polyunsaturated fatty acids, or placebo (n=9) for 33 days. On day 30, participants performed a lower body muscle-damaging eccentric resistance exercise bout. Measures of muscle performance, soreness, and damage were taken pre-exercise on day 30 as well as on days 31–33, including vertical jump height (VJH), perceived muscle soreness (PMS), hip and knee range of motion (ROM), repetitions to fatigue (RTF) at 70% 1RM, and serum creatine kinase (CK) while participants continued to supplement until day 33.
Results
There were significant differences in VJH, PMS, and serum CK following the muscle-damaging exercise bout compared to pre-exercise (p<0.05). However, there were no significant (p>0.05) differences between supplementation groups (6 g, 8 g, and placebo) at any time point post-exercise (day 31–33). There were no changes in hip and knee ROM or RTF at any time point or between groups. Vertical jump height and PMS returned to baseline levels despite CK remaining elevated post-exercise.
Conclusions
Thirty-three days of six and 8 g of n-3 supplementation did not attenuate EIMD or enhance muscle recovery following muscle-damaging eccentric resistance exercise in resistance-trained males. Further research using various n-3 supplementation durations, doses, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) concentrations may be needed to establish its efficacy in attenuating EIMD, which may vary between trained and untrained individuals. Furthermore, while circulating CK is commonly used to assess muscle damage, elevated CK levels may not reflect muscle recovery status following muscle damaging exercise.
... 14 A recent trial not included in the analysis reported that strength returned to baseline after muscle-damaging exercise in the high-dose FOS groups (6g/d). 67 While this result did not reach statistical significance, it is clinically meaningful given that no other group reached baseline. ...
... 15 Two recent trials, not included in the systematic reviews, reported that FOS significantly decreased perceived muscle soreness in endurance-78 and resistance-trained 67 participants. 67,78 Overall: Physical Performance ...
... Similarly, Black et al. found that 5 weeks of FOS (2.2g EPA+DHA) during rigorous preseason training led to a 4.9% increase in VJ height compared to a 3.4% decrease in the placebo group.70 Most recently, VanDusseldrop et al. randomized 32 participants into one of four groups comprised of varying doses of FOS (2g, 4g, and 6g) and one placebo group for 7 weeks.67 After muscle-damaging exercise, the FOS (6g) group's VJ height returned to baseline after 1 hour, while the other groups jump performance remained suppressed until 48 hours. ...
Fish oil supplementation (FOS) is beneficial for human health and various disease states. FOS has recently received attention related to its anabolic and anti-catabolic effects on skeletal muscle and cognitive performance. Since Special Operations Forces (SOF) personnel endure rigorous combat and training environments that are mentally and physically demanding, FOS may have important applications for the SOF Warf-ighter. The purpose of this narrative review is to explore the evidence for FOS and its application to multiple physiological and psychological contexts experienced by SOF personnel. For physical performance, FOS may promote lean body mass (LBM) accretion; however, there seems to be minimal impact on strength, power, or endurance. During physiological stress, FOS may preserve strength, power, LBM (during muscle disuse , not weight loss) and enhance recovery. For cognition, FOS likely improves reaction time, mental fatigue, and may reduce the incidence and severity of mild traumatic brain injury; however, FOS has minimal impact on attentional control and mood states. No safety concerns were evident. In conclusion, there are multiple applications of FOS for SOF personnel. Due to the minimal safety concerns and potential anabolic, anti-catabolic and cognitive benefits, FOS is a viable method to promote and sustain SOF Warfighter physical and cognitive performance. Although promising, the FOS trials to date have not been conducted in the context of the multi-stressor environments experienced by SOF personnel, thus, future studies should be conducted in a SOF population.
... There were no differences between the two blends in the remainder of the recovery period. Comparably, other studies have shown n-3 PUFA supplementation to have no effect on MVC following recovery from eccentric exercise (Pumpa et al. 2011;VanDusseldorp et al. 2020). Dynamic muscular power findings via vertical jump are found to be positively impacted by n-3 PUFA supplementation (Jakeman et al. 2017;VanDusseldorp et al. 2020), which suggests that static muscular strength is less beneficially impacted than dynamic muscular strength by n-3 supplementation. ...
... Comparably, other studies have shown n-3 PUFA supplementation to have no effect on MVC following recovery from eccentric exercise (Pumpa et al. 2011;VanDusseldorp et al. 2020). Dynamic muscular power findings via vertical jump are found to be positively impacted by n-3 PUFA supplementation (Jakeman et al. 2017;VanDusseldorp et al. 2020), which suggests that static muscular strength is less beneficially impacted than dynamic muscular strength by n-3 supplementation. Even whey protein, well-known to facilitate the restoration of contractile function (Davies et al. 2018) oftentimes is unable to offer a protective effect in the decline in MVC (Buckley et al. 2010). ...
Green-lipped mussel oil (PCSO-524®) has been shown to attenuate signs and symptoms of exercise-induced muscle damage (EIMD), and krill oil has been shown to have a protective effect against cytokine-induced tissue degradation. The purpose of this study was to compare the effects of PCSO-524® and ESPO-572® (75% PCSO-524® and 25% krill oil) on signs and symptoms of EIMD. Fifty-one untrained men consumed 600 mg/d of PCSO-524® (n = 24) or ESPO-572® (n = 27) for 26 d prior to and 72 h following a downhill running bout. Delayed onset muscle soreness (DOMS), pressure pain threshold, limb swelling, range of motion (ROM), isometric torque, and blood markers of inflammation and muscle damage were assessed at baseline, 24, 48 and 72 h post-eccentric exercise. ESPO-572® was ‘at least as good as’ PCSO-524® and both blends were superior (p < 0.05) to placebo in lessening the increase in DOMS at 24, 48, 72 h. ESPO-572® and PCSO-524® were protective against joint ROM loss compared to placebo (p < 0.05) at 48 and 72 h. Notably, at 24 and 48 h, joint ROM was higher in the ESPO-572® compared to the PCSO-524® group (p < 0.05). No differences between the two blends for the other markers were found. ESPO-572® is ‘at least as good’ as PCSO-524® in reducing markers of muscle damage and soreness following eccentric exercise and was superior to PCSO-524® in protecting against the loss in joint ROM during recovery. Our data support the use of ESPO-572®, a combination of green-lipped mussel and krill oil, in mitigating the deleterious effects of EIMD.
Purpose
The present randomised controlled trial aimed to assess the effects of 8-week supplementation of n -3 long-chain polyunsaturated fatty acids ( n -3 LCPUFA) on the n -3 index and performance of professional male football players.
Design/methodology/approach
A total of 27 professional male football players were randomly assigned into 2 groups: placebo ( n = 14) and n -3 LCPUFA ( n = 13). n -3 LCPUFA supplements containing 1.5 g eicosapentaenoic acid (EPA) and 600 mg docosahexaenoic acid (DHA) were administered as 6 capsules (four in the morning and two in the evening, 30 min after a meal). Anthropometry, body composition, dried-blood spot n -3 LCPUFA levels, exercise performance and dietary intake of football players were measured at week 0, week 4 and week 8.
Findings
n -3 LCPUFA supplementation improved blood levels of EPA and DHA levels, omega-3 index vs placebo ( p time*group = 0.010, 0.041 and 0.018, respectively). n -3 LCPUFA supplemented group had significantly higher aerobic capacity than placebo participants, at week 8 ( p group = 0.021).
Originality/value
This study shows the effect of n -3 LCPUFA supplementation in Malaysian professional male football players involved in team sports having low dietary intakes of n -3 LCPUFA.
