Supplementation with omega-3 to help recovery between training bouts


To the team sport athletes (for example, basketball, soccer, American football, rugby, and hockey) is very important the recovery between training bouts and games throughout the competitive season. Upon a training bout or competition, the athlete enters a recovery phase that implies metabolic recovery (their body restores «fuel» levels) and mechanical recovery (their body repairs damage to the musculoskeletal system).

This recovery between training bouts and games helps the athlete prepare for the next competition or training session. Several factors can enhance recovery, but nutrition and rest are the most important. Nutrition promotes muscle regeneration, reduces fatigue, and supports physical health. Micronutrients and supplements that may be efficacious for promoting recovery include omega-3 fatty acids, vitamin D, creatine, collagen/vitamin C, and antioxidants.

Supplementation with omega-3 fatty acids increases the content of EPA and DHA in the red blood cells (Omega-3 Index) in a dose-dependent manner (the higher the dose, the greater the increment). Depending on many studies, this has beneficial effects on muscle metabolism and tissue recovery, functional performance, inflammation, exercise induced asthma, injury recovery, stress and training adaptation.


Drobnic F, Rueda F, Pons V, Banquells M, Cordobilla B, Domingo JC. Erythrocyte Omega-3 Fatty Acid Content in Elite Athletes in Response to Omega-3 Supplementation: A Dose-Response Pilot Study. J Lipids. 2017;2017:1472719.

Heaton LE, Davis JK, Rawson ES, Nuccio RP, Witard OC, Stein KW, et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Med. 2017 Jul 12. [Epub ahead of print]


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