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Muscle fatigue 4X less likely in rugby players getting Omega-3 and protein – July 2018

Omega-3 reduced delayed onset muscle soreness in half - RCT Jan 2014

Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise
J Sports Sci Med. 2014 Jan; 13(1): 151–156., Published online 2014 Jan 20, PMCID: PMC3918552, PMID: 24570619
Peter Lembke,1,* Jillian Capodice,2,✉* Kathleen Hebert,2,* and Thomas Swenson3,*
Summarized at Grassroots Health June 2018
Omega-3 given for 30 days, Omega-3 Index 3.6 ==> 5.4
Then have Heavy Eccentric Exercise


Detail at: 2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014

Rugby and Omega-3 - July 2018

Adding omega-3 fatty acids to a protein-based supplement during pre-season training results in reduced muscle soreness and the better maintenance of explosive power in professional Rugby Union players
European Journal of Sport Science, online: 09 Jul 2018, https://doi.org/10.1080/17461391.2018.1491626
Katherine Elizabeth Black, Oliver C. Witard, Dane Baker, Philip Healey, Victoria Lewis, Francisco Tavares,


Effect of Omega-3 after 35 days of rugby training,

Muscle Soreness94 %5% 1%
Countermovement jump 92% 7%0%

Would have had considerably more benefit if the Omega-3 and/or Vitamin D levels were increased BEFORE the start of training

See also VitaminDWiki

Items in both categories Omega-3 and Sports are listed here:

Overview Sports and vitamin D category starts with
Athletes are helped by vitamin D by:

  1. Faster reaction time
  2. Far fewer colds/flus during the winter
  3. Less sore/tired after a workout
  4. Fewer micro-cracks and broken bones
  5. Bones which do break heal much more quickly
  6. Increased VO2 and exercise endurance Feb 2011
  7. Indoor athletes especially need vitamin D
  8. Professional indoor athletes are starting to take vitamin D and/or use UV beds
  9. Olympic athletes have used UV/vitamin D since the 1930's
  10. The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
  11. Reduced muscle fatigue with 10,000 IU vitamin D daily
  12. Muscle strength improved when vitamin D added: 3 Meta-analysis
  13. Reduced Concussions
    See also: Sports and Vitamin D category 234 items


Vitamin D and Omega-3 category starts with

332 Omega-3 items in category

Omega-3 and Vitamin D separately & together help with Autism, Depression, Cardiovascular, Cognition, Pregnancy, Infant, Obesity, Mortality, Breast Cancer, Smoking, Sleep, Stroke, Surgery, Longevity, Trauma, Inflammation, MS, etc
   See also - Overview: Omega-3 many benefits include helping vitamin D

Evidence suggests that omega-3 fatty acid supplementation could reduce muscle soreness and maintain muscle function following eccentric exercise-induced muscle damage. The aim of this applied field study was to investigate the effectiveness of consuming a protein-based supplement containing 1546 mg of omega-3 polyunsaturated fatty acid (PUFA) (551 mg eicosapentaenoic acid (EPA) and 551 mg docosahexaenoic acid (DHA)) twice daily (FO) compared to a protein-based placebo (P) on muscle soreness, countermovement jump (CMJ) performance and psychological well-being in 20 professional Rugby Union players during 5 weeks of pre-season training.
Players completed a 5-point-Likert soreness scale with 5 indicating “no soreness” and a questionnaire assessing fatigue, sleep, stress and mood each morning of training, plus they performed CMJ tests once or twice per week. Data were analysed using magnitude-based inferential statistics and are presented as percent beneficial/trivial/harmful.
On day 35, there was a likely (% beneficial/trivial/harmful: 94/5/1) moderate (0.75, standardized mean difference (SMD)) beneficial effect of FO vs. P on the change in lower body muscle soreness compared with day 0 (FO: −3.8 ± 21.7%; P: −19.4 ± 11.2%). There was a likely (92/7/0) moderate (SMD: 0.60) beneficial effect of FO vs. P on CMJ performance (change from baseline to day 35, FO: +4.6 ± 5.9%; P: −3.4 ± 8.6%). From day 20, a moderate beneficial effect of FO on fatigue was observed. In terms of practical relevance, the moderate beneficial effect of adding fish oil to a protein-based supplement on muscle soreness translated into the better maintenance of explosive power in elite Rugby Union players during pre-season training.

Created by admin. Last Modification: Monday December 23, 2019 12:04:24 GMT-0000 by admin. (Version 12)

Attached files

ID Name Comment Uploaded Size Downloads
10187 Muscle Soreness and Pain After Exercise.pdf admin 14 Jul, 2018 23:56 265.20 Kb 184
10186 DOMS.jpg admin 14 Jul, 2018 23:55 52.73 Kb 581
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