Fatty acids play a crucial role in nutritional strategies for optimizing post-exercise recovery. Omega-3 fatty acids, in particular, demonstrate anti-inflammatory properties, potentially aiding in muscle repair and reducing exercise-induced inflammation. Additionally, incorporating the right balance of omega-3 and omega-6 fatty acids in the diet can promote muscle regeneration and alleviate exercise-induced muscle injury. Introducing these beneficial fatty acids into post-exercise nutrition plans can effectively support muscle recovery and enhance overall exercise performance

Fish oils, renowned for their high omega-3 polyunsaturated fatty acid (n-3 PUFA) content, offer a plethora of health benefits, particularly in the context of cardiovascular health. The Greenland Inuit population, known for their omega-3-rich diet, exhibits notably lower incidences of cardiovascular disease, drawing attention to the potential protective effects of these compounds. Further exploration has revealed that n-3 PUFA, notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), contribute to a reduction in inflammation, scavenging of reactive oxygen and nitrogen species (RONS), and favourable alterations in blood parameters, including blood pressure.

The incorporation of n-3 PUFA, particularly EPA, into cell membranes has been attributed to their anti-inflammatory effects, displacing arachidonic acid and thereby hindering the generation of pro-inflammatory and oxidative compounds. Research investigating the effects of long-term n-3 PUFA supplementation, typically ranging between 1800 to 3000 mg/day for 4 to 8 weeks, has revealed encouraging outcomes. These studies have demonstrated decreased markers of oxidative stress and inflammation following various muscle-damaging eccentric exercise protocols. Notably, long-term supplementation has also correlated with diminished post-exercise muscle soreness and inflammation, as indicated by alterations in limb girth measurements. Additionally, improvements in aspects of muscle function, including peak power capacity and range of motion, have been documented in several studies. However, data concerning force recovery remains inconclusive, with varying results across different types of exercise.

While conventional practice involves daily long-term supplementation, recent investigations have shed light on the potential benefits of acute supplementation. A study exploring the effects of acute n-3 PUFA supplementation following drop jump exercises reported enhanced muscle performance and force recovery, particularly in the group receiving a higher concentration of EPA. However, these benefits were not observed in the low-EPA group, highlighting the importance of dosage considerations. It is crucial to note that excessive and prolonged consumption of fish oil, exceeding 5 g/day, has been linked to increased lipid peroxidation, oxidative stress, suppression of the inflammatory response, and decreased blood clotting ability. To mitigate these risks, some formulations include 100 IU of d-α-tocopherol/dl-α-tocopherol acetate. Understanding the nuances of dosing and potential risks is essential in harnessing the benefits of n-3 PUFA for optimal post-exercise recovery.