What is the Effect of Omega-3 Fatty Acids on Muscle Recovery After Strenuous Exercise?

 

Courtesy of Green Pasture

🔹Delayed onset muscle soreness (DOMS) due to physical exercise reduces the ability to perform intensive physical training and participate in sports at high levels.

🔹Omega-3 fatty acids may provide a partial protective effect against development of DOMS and may accelerate recovery after damaging exercise.

🔹Because cod oil produced through fermentation contains natural bioactive compounds such as Vitamins A and D along with omega-3 fatty acids, it may assist in the recovery from DOMS. 

Effect of Omega-3 Fatty Acids on Muscle Recovery After Strenuous Exercise

By Dr. Subramaniam Sathivel

Physical exercise, particularly resistance exercise, often results in delayed onset muscle soreness (DOMS) that peaks 1-2 days after the exercise and takes up to 5-6 days to get resolved. 

DOMS has shown to reduce the ability to perform intensive physical training and to play sports at high levels.  

There is evidence to suggest that omega-3 fatty acids could provide a partial protective effect against development of DOMS and may even accelerate recovery after damaging exercise. 

The main omega-3 fatty acids are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

EPA and DHA, in particular, may reduce pro-inflammatory cytokines while raising anti-inflammatory markers. Some researchers have reported that omega-3 supplementation decreases the soreness after exercise. They found that individuals are able to perform a specific type of exercise at increased levels after omega-3 supplementation, and concluded that omega-3 supplementation could decrease the severe localized soreness due to this type of exercise.

Based on these findings they believe that omega-3 supplements could be beneficial to athletes, especially athletes involved with high-intensity strength training. Other researchers have suggested that fish oil containing omega-3 fatty acids could be a natural anti-inflammatory.

Researchers have investigated the effect of omega-3 fatty acids on muscle soreness over three days in competitive soccer players. Their findings showed that the soccer players experience muscle damage due to the high demand of physical activities during soccer games and were able to show that combining omega-3 fatty acids with a multi-ingredient supplement resulted in protection of the muscles from damage during exercise and reduced muscle soreness in recovery.

They speculated that a possible reason for these desirable effects is that the omega-3 fatty acids improve the structural integrity of the muscle cell membrane before exercising. This could lead to protection of the muscle fibers in the active muscles from developing DOMS.

In a study done by a group of researchers the effect of a high dose and low dose of EPA on the recovery from muscle damage induced by exercise was looked at. 

Twenty-seven physically active males participated in this study. They used 100 plyometric drop jumps to induce muscle damage. The participants were tested for muscle soreness and isokinetic muscle squat jump performance.

The researchers found that those who took the high EPA dose were able to return to their baseline performance faster.

Another group of researchers investigated how muscle soreness in 20 professional Rugby players was affected by the consumption of a protein-based supplement containing omega-3 fatty acids. They observed a moderate beneficial effect of omega-3 fatty acids in reducing fatigue. 

The researchers concluded, “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.”

Fish oils, including cod liver oil, contain these beneficial omega-3 fatty acids. With that in mind, cod liver oil may be useful for muscle recovery from intensive exercise.

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Green Pasture is Our ‘Go To’ For Most Vital Health ‘Whole Food’

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A Special Message From Dodie Dennis (Retired RN)

With 40 years experience as a licensed Registered Nurse on a cruise line, a Colorado ski resort, and in Phoenix, AZ, I did everything from Operating Room to Immunology to all levels of Newborn care.

Among my favorite jobs was teaching childbirth and nutrition classes.

For the most part, I believe whole foods trump supplements. And eating a nutritious diet loaded with veggies, grass-fed meat, and plenty of good fats is the starting point.

You certainly cannot supplement your way out of poor dietary choices. However, even with the best diet, there may be a few gaps that we might want to fill to “supplement” a solid diet.

🔹For example, Omega-3 fatty acids are vitally important to our health.

🔹Our Omega-3 to Omega-6 ratio should be 1:1 or 1:2. Sadly, the average person’s is more like 1:20.

🔹Not only are we not getting enough Omega-3 from sources like grass-fed meats and fish/seafood, we’re also over consuming Omega 6 (e.g. vegetable oils, excessive nut consumption) – a double whammy.

Personally, Jack and I don’t eat enough fish to get adequate Omega-3s due to concerns about toxins, mercury, etc. That’s why our go-to for supplements is with Green Pasture Fermented Cod Liver Oil (FCLO).

I use the word “supplement” loosely here, since FCLO is really a whole food. Not only that, but it’s also a traditional food with a long history of use. Quite the opposite of highly processed fish oils.

Fermented Cod Liver Oil is simply cod livers fermented naturally to extract the oils. The cold-processing method maintains all the fat soluble vitamins.

The reason we choose Green Pasture Cod Liver Oil is simple.

🔹Most fish oils on the market are heat processed.

🔹What’s worse is that they’re then bleached and deodorized, and since most of the vitamins have been removed or destroyed, synthetic vitamins are added back in.

FCLO contains more than Omega 3s. It’s also a great source of Vitamin A and Vitamin D, and contains small amounts of Vitamin K2, Vitamin E, and various other quinones.

If you want to try out the amazing benefits of Fermented Cod Liver Oil, or maybe your current supply is running low, we highly recommend Green Pasture.

They are the only company to supply naturally fermented cod liver oil that we are aware of (and the one recommended most highly by the Weston Price Foundation).

Check out Green Pasture’s website now and tell them CleverJourneys sent you.

In addition to Fermented Cod Liver oil, Green Pasture also sells other products like high vitamin butter oil, coconut oil, and coconut ghee.

Jack likes Green Pasture because they are an American business that share the same patriotic values we do.

Check them out today! God Bless.

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History, Texas, Pioneers, Genealogy

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Can You Combat the Bone Debilitating Comeback of Rickets?

Because a generation of inactive children are not getting enough sunlight and not consuming enough milk and dairy products, we are experiencing a resurgence of rickets.

Researchers in countries like the United States, Canada, and Britain are worried. Rickets also persists as a major health problem in many less affluent countries.

Experts say hundreds of children are developing the disease every year and they fear many more go undiagnosed because doctors no longer recognize the symptoms.

Rickets is a condition that causes children to have soft, weak bones,” states the National Center for Advancing Transnational Sciences. “It usually occurs when children do not get enough vitamin D, which helps growing bones absorb important nutrients. Vitamin D comes from sunlight and food. Skin produces vitamin D in response to the sun’s rays. Some foods also contain vitamin D, including fortified dairy products and cereals, and some kinds of fish.”

🔹Rickets causes bone deformities—think bowlegs and knock-knees—as well as stunting growth, causing pain and muscle spasms, facilitating the easy fracture of bones, and delaying motor development. 

🔹Scoliosis, a spinal deformity affecting an estimated four million Americans, can also be a feature of rickets, along with malformations of the cranium or pelvis.

Synthetic vs. Natural

In an age when most vitamins on the market are synthetic, they are made by a chemical laboratory from coal tar and other chemical sources instead of from foods.

🔹They are imitations, man-made instead of being the product of plant or animal cells.

The question arises: Are synthetic imitations equal to the genuine, which cost far more?

Many so-called “experts” say that there is no difference. Notoriously, as we have especially seen lately, experts can usually be found to express any opinion commercial or government interests need to promote their products or keep people out of jail. This is a case for everyone to carefully examine the facts for themselves.

🔹National studies conservatively estimate that about 20 percent of Americans over one year of age are at risk of vitamin D “inadequacy” and another 5% are at risk of deficiency.

🔹Others have indicated vitamin D deficiency an “epidemic for all age groups.”

🔹In Europe, studies propose that anywhere from 20% to 60% of Europeans are deficient.

🔹Similar studies elsewhere have prompted researchers to describe vitamin D deficiency as a worldwide health problem.

These studies, along with the rising incidence of rickets and other conditions associated with vitamin D deficiency, have persuaded many clinicians to recommend across-the-board vitamin D3 supplementation, despite growing awareness that this approach may not be evidence-based.

A number of reasons have been put forth to explain rampant vitamin D deficiency and to justify the reliance on supplements,” says Claire Viadro PhD:  

🔹”The first has to do with the relatively limited number of naturally vitamin-D-rich foods, which, besides cod liver oil, include pastured egg yolks, fatty fish, and (to a lesser extent) organ meats and pastured lard.”

🔹”A second explanation concerns modern populations’ inadequate sun exposure, whether due to indoor lifestyles and fear of the sun, overuse of sunscreen, or phenomena such as reduced sunshine duration and increased cloud cover,” she continued.

🔹”Additional risk factors for vitamin D deficiency (and, therefore, rickets) include dark-skinned ethnicity, residence in northern latitudes, certain medications, and chronic kidney disease.”

🔹Some research suggests that exclusive breastfeeding can be a risk factor for the infant when the mother is vitamin-D-deficient. Vitamin D adequacy in the mother is also vitally important during pregnancy, determining “fetal skeletal development, tooth enamel formation, and perhaps general fetal growth and development.”

Key Benefits of Cod Liver Oil

The Resurgence of Cod Liver Oil

Today, we know vitamin D with cod liver oil produced using traditional, time-honored methods preserve powerhouse foods full array of nutrients.

Dr. Weston A. Price and other researchers of his generation understood the difference, conducting experiments showing that administering vitamin D in isolation produced harmful effects not seen with the administration of cod liver oil.

Then and now, those familiar with high-quality cod liver oil know through direct experience that vitamin D is most effective when it is allowed to work synergistically with vitamin A and all of cod liver oil’s other valuable constituents.

Additional Benefits of Cod Liver Oil

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed may not have been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness..

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From award-winning Texas author Cynthia Leal Massey.