Fish Oil Supplementation: Health Benefits and Role in Resistance Training Recovery

Fish oil supplementation has garnered significant attention due to its purported health benefits. In particular, the supplementation of omega - 3 fatty acids has been shown to exert positive impacts on blood pressure, triglyceride levels, and heart rate¹.

I. Health Benefits Beyond Basic Metrics

Moreover, omega - 3 fatty acids have demonstrated the ability to enhance arterial dilation, possess anti - arrhythmic and anti - inflammatory properties. Collectively, these effects contribute to a protective mechanism against the development of cardiovascular diseases¹.

II. Uncertainty in Resistance Training Recovery

However, the role of fish oil supplementation in the recovery process following resistance training remains relatively under - explored.

A. Research Initiatives

1. VanDusseldorp et al. (2020)

A 2020 paper by VanDusseldorp et al.² aimed to investigate the effects of fish oil supplementation on various recovery markers subsequent to a strenuous bout of eccentric exercise.

1. Heileson et al. (2020)

Heileson et al. in a 2020 paper³ determined that the minimum effective dose of fish oil supplementation to elicit a positive response in recovery was 2 g, administered for a minimum of four weeks. Nevertheless, existing research presents conflicting findings regarding the optimal dosing regimen.

B. VanDusseldorp et al.'s Study Design

In response to this uncertainty, VanDusseldorp and colleagues designed a well - controlled study. They established three dosage groups (2 g, 4 g, and 6 g) and evaluated the effects of a seven - week fish oil supplementation protocol².

1. Study Design Details

2. The study employed a randomized, placebo - controlled, double - blind experimental design. Participants were randomly assigned to consume either 2 g (2 G), 4 g (4 G), or 6 g (6 G) per day of fish oil (FO) or placebo (PL) for approximately 7.5 weeks. Each group consisted of 8 participants (4 males and 4 females per group). The study included a 6 - week supplementation period, with a 1 - week phase at the beginning for familiarization testing and at the end for experimental testing, followed by three days of recovery testing.

3. Muscle soreness, venous blood samples (for the assessment of creatine kinase (CK) and lactate dehydrogenase (LDH)), and indices of muscle function were collected prior to eccentric exercise, as well as immediately, 1 - h, 2 - h, 4 - h, 24 - h, 48 - h, and 72 - h post - exercise. Participants continued supplementation until they completed the 72 - h time - point².

4. Exercise Protocols

5. Participants performed eccentric squats on a Smith machine at a tempo of 4 - 0 - 1 for ten sets of eight repetitions, using 70% of their 1 - repetition maximum (1 RM), with three minutes of rest between sets.

6. Additionally, they completed five sets of twenty bodyweight split - jump squats.

7. Evaluation Metrics

The primary metrics utilized to assess muscle damage and recovery included blood biomarkers, perceived soreness, vertical jump, agility test, forty - yard sprint, and maximum voluntary isometric contraction.

III. Study Findings

Researchers observed that 6 g of fish oil supplementation had a beneficial effect on perceived muscle soreness. Participants in the 6 - g group reported lower soreness scores across all measurement time - points. This group also experienced a reduction in the recovery time of vertical jump performance. In some instances, compared to other control groups, it led to more favorable blood values when monitoring indirect markers of muscle damage.

IV. Practical Implications

Although the researchers identified a beneficial effect on recovery with a 6 - g/day fish oil supplementation, the magnitude of this effect was relatively small. Consequently, a cost - benefit analysis should serve as the foundation for deciding whether to adopt this supplementation strategy.

From a health perspective, while I generally do not recommend numerous supplements to individuals, I consider fish oil supplementation to be generally beneficial. Thus, if one decides to take fish oil for health reasons, they may also experience some minor benefits in terms of enhanced recovery.

Finally, for a comprehensive analysis of primary recovery strategies and their effective utilization for better results, interested individuals can refer to the content on Kabuki Strength⁴.

References:

1. “Effects of B vitamins and omega 3 fatty acids on cardiovascular diseases: a randomized placebo controlled trial.” BMJ. 2010;341:c6273. Accessed March 17, 2021.

2. Trisha A. VanDusseldorp, Kurt A. Escobar, Kelly E. Johnson, Matthew T. Stratton, Terence Moriarty, Chad M. Kerksick, Gerald T. Mangine, Alyssa J. Holmes, Matthew Lee, Marvin R. Endito, and Christine M. Mermier, “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise.” Nutrients, U.S. National Library of Medicine, NIH. Published online 2020 Jul 27. Accessed Mar 16, 2021.

3. Heileson JL, Funderburk LK. “The effect of fish oil supplementation on the promotion and preservation of lean body mass, strength, and recovery from physiological stress in young, healthy adults: a systematic review.” Nutr Rev. 2020 Dec 1;78(12):1001 - 1014.

4. Daniel Debrocke, “Optimize Your Recovery For Maximum Strength.” Online Kabuki Strength, Accessed March 16, 2021.