Loading...
 
Translate Register Log In Login with facebookLogin and Register

Omega-3 group had less muscle soreness after exercise – RCT 2014

Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise

Journal of Sports Science and Medicine (2014) 13, 151-156 http://www.jssm.org
Peter Lembke \ Jillian Capodice 2KI, Kathleen Hebert 2 and Thomas Swenson 3
1 Bioseutica, Rhinebeck, New York; 2 Nutraceutical Medical Research, New York, New York; 3 Ithica College, Ithica, New York, USA

VitaminDWiki

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


Overview Sports and vitamin D has the following summary

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 supplement with vitamin D or use vitamin D 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 212 items

Vitamin D and Omega-3 category starts with

302 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


Note: I do very intense exercise every few days for about 10 minutes.
I used to be very sore and tired for 2-3 days
I attribute my zero muscle soreness in the past several years to
Omega-3 + Vitamin D + D-Ribose
Henry Lahore, founder of VitaminDWiki

The Body by Science book nicely describes the many benefits of infrequent intense exercise

 Download the PDF from VitaminDWiki

Delayed onset muscle soreness

Image
A clinical study was undertaken to evaluate the associations between the tissue levels of omega-3 (N3), also known as the Omega-3 Index (N3 Index), on various clinical and quality of life outcomes in healthy young adults after heavy eccentric exercise. To ensure an adequate number of participants with an elevated N3 index would be available for comparison to those with a lower N3 Index, a subgroup of the study participants received N3 dietary supplementation (2.7 g-d-1) for 30 days prior to the performance of the heavy eccentric exercise. The remaining participants received a placebo supplement for the same 30- day period. After 30 days of supplementation, participants performed an eccentric exercise routine and were then measured at baseline (time 0), 24-, 48-, 72-, and 96 hours respectively on the following outcomes; C-reactive protein (CRP) and creatine kinase. Blood lactate levels were analyzed immediately after the exercise. Functional measurements of delayed onset of muscle soreness (DOMS), extension and torque were also analyzed. Quality of life (QOL) was measured by the quantitative questionnaire, the Profile of Mood States Questionnaire (POMS). Safety monitoring and analysis of adverse events was continuous throughout the study. Differences as demonstrated by a reduction in pain following eccentric exercise was experienced at both 72 and 96 hour time points in subjects with a higher N3 Index however there were no differences in extension or strength between the two groups. There was a significant difference in blood lactate levels (p = 0.0309) and improved emotional stability, reflected by the POMS questionnaire, in subjects with a higher N3 Index level. There was a statistically significant difference in CRP levels in subjects with a higher N3 Index level at 24 hours and a trend toward significance over 96 hours. There were no significant differences in creatine kinase levels and no reported adverse events. Subjects with a higher Omega-3 (N3) Index reported less pain related to DOMS following heavy exercise at 72 and 96 hours post-exercise. Reduced pain in the higher N3 Index Group may be due to an increased concentration of omega-3 fatty acids in the muscle cell walls, thus triggering a higher elasticity, flexibility and lower risk of physical damage to muscle tissue during exercise. Serum levels of blood lactate were lower in subjects with a high N3 Index, CRP was reduced at 24 hours and POMS scores were improved in high N3 Index subjects demonstrating better QOL. No serious adverse events were reported further supporting that omega-3 dietary supplementation is safe, bio-available and may improve athletic performance and well being in healthy young adults.


Grassroots Health cart of this study

Image

Created by admin. Last Modification: Wednesday August 22, 2018 00:31:47 GMT-0000 by admin. (Version 9)

Attached files

ID Name Comment Uploaded Size Downloads
10398 Omega-3 exercise GRH.jpg admin 22 Aug, 2018 00:30 28.69 Kb 66
10015 Delayed onset muscle soreness.jpg admin 24 Jun, 2018 15:26 18.44 Kb 107
10014 Omega-3 exercise.pdf admin 24 Jun, 2018 15:25 412.40 Kb 45
See any problem with this page? Report it (FINALLY WORKS)