A new study shows supplementing with a high dose of Omega 3 may reduce delayed onset of muscle soreness (DOMS) for untrained women after participating in resistance training.
17 women participated in this randomized placebo-controlled double blind study. The participants were randomly assigned to receive either 6 grams of fish oil per day (providing 3000 mg of EPA and 600 mg of DHA) or a placebo for one week prior to a single resistance training session.
The fish oil group had less functional and static muscle soreness when compared to the participants in the placebo group. These decreases were seen in both lower and upper body muscles. Even though the results did not reach a statistical significance researchers noted the reductions seen in DMOS were comparable to results seen when using non-steroidal anti-inflammatory drugs (NSAIDs).
Future research is planned in both males and females using multiple markers of muscle damage, inflammation and soreness.
Make sure your fish oil is molecularly distilled to remove potential toxins. Also a Fish oil that is manufactured to comply with strict European standards will be free of heavy metals, PCB’s, dioxins, pesticides and other unwanted compounds. An enteric coating will protect the Fish Oil from the harsh environment of the stomach, and then the softgel will better travel to the small intestine where it can be digested and its fatty acids released and absorbed into the body. This prevents a fishy aftertaste and odor, and is helpful to sensitive individuals. Some products will use lemon oil to help with the digestion of the Fish Oil softgel without any fishy burps.
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