Content reviewed by Dietitian Emily Lachtrupp, M.S., RD
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Key Points:
A recent study suggests that SPM-enriched fish oil may reduce muscle recovery time.
Omega-3 fatty acids help regulate post-workout inflammation.
Consult a healthcare professional before incorporating supplements into your routine.
You are likely familiar with the role of inflammation in health, as it is linked to various diseases. However, not all inflammation is harmful. Acute inflammation, essential for healing, is necessary to initiate the recovery process. Problems arise when inflammation persists.
For instance, during exercise, especially intense sessions or heavy lifting, muscle fibers are damaged, promoting muscle growth and strength. Inflammation is a natural part of the healing and growth process.
The inflammatory process consists of two main stages. The initial pro-inflammatory stage involves the body deploying neutrophils, white blood cells that defend against injury and illness, to the affected area. Pro-inflammatory mediators, derived from omega-6 polyunsaturated fatty acids (PUFAs), also gather at the site for repair. These mediators facilitate inflammation, ideally lasting a few hours.
The subsequent stage focuses on resolving inflammation, being the longest part of the healing process. During this phase, the body transitions from omega-6 to inflammation-reducing omega-3 fatty acids. Specialized pro-resolving mediators (SPMs), derived from EPA and DHA in fish oil, play a pivotal role in speeding up the resolution of inflammation.
Prolonged inflammation during muscle recovery can hinder performance and healing. SPMs aid in resolving inflammation, prompting researchers to investigate if supplements like fish oil could expedite this process. A study by Baylor University reviewed existing evidence and its implications, published in Nutrients. Let’s delve into the study’s findings.
Study Methodology:
Researchers conducted a narrative review, compiling data from previous studies meeting specific criteria related to muscle recovery, lipid mediators, and SPMs.
Key Findings:
– SPMs are naturally synthesized in the body from EPA and DHA found in fish oil.
– SPMs actively facilitate inflammation resolution, unlike NSAIDs that temporarily suppress inflammation.
– Although supplementation with traditional omega-3 PUFAs like fish oil may aid in muscle recovery, visible effects may take two to four weeks to manifest.
The process of making a difference in altering skeletal muscle fatty acid composition typically takes a minimum of four weeks. Fish oil enriched with specialized pro-resolving mediators (SPMs) may expedite this recovery process compared to traditional fish oil, which can be slower to show results. While recent research has shed light on some aspects, it has also raised new questions. For instance, studies have shown that higher quantities of SPM-enriched fish oil, such as 3 grams and 4.5 grams, led to increased plasma SPM concentrations within two hours, while 1.5 grams did not. However, it remains unclear whether this increase translates to noticeable benefits in exercise recovery.
One key limitation of the current research is the absence of human studies specifically focusing on the relationship between SPMs and muscle recovery. Consequently, definitive conclusions cannot be drawn at this time.
In practical terms, omega-3 polyunsaturated fatty acids (PUFAs) are crucial for overall health due to their anti-inflammatory properties. Specialized pro-resolving mediators (SPMs) are derived from marine-sourced PUFAs like DHA and EPA, commonly found in fish such as salmon, tuna, mackerel, and herring. Even canned fish can be a good source of omega-3s.
For individuals who dislike fish or have allergies, nuts and seeds offer some omega-3 alpha-linolenic acid, but in limited quantities. In such cases, supplementing with fish oil capsules, provided there are no allergies, can be a viable option. Those allergic to seafood or following a vegan diet might consider algae oil supplements after consulting with a healthcare professional.
If you are a regular exerciser interested in exploring the potential benefits of SPM-enriched fish oil for faster muscle recovery, consider trying a reputable product on the market. Ensure the supplement has been third-party tested for safety and purity by looking for certifications from Consumer Lab, NSF International, or US Pharmacopeia (USP).
Regardless of the type of fish oil supplement you choose, it is advisable to take it with a meal containing fat to enhance omega-3 absorption. While SPM-enriched fish oil may act more swiftly on inflammation compared to traditional fish oil, further human trials are essential to validate its effectiveness in muscle recovery.
In conclusion, omega-3s offer a range of health benefits beyond potential muscle recovery enhancements, including supporting heart and brain health. If seafood is not a regular part of your diet, supplementation can be a valuable way to ensure an adequate intake of essential fatty acids such as EPA and DHA.
