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Omega-3s and Recovery: Accelerating Healing After Intense Runs

Published : Jan 24, 2024 3 mins read Updated On : Jan 25, 2024

Omega-3s and Recovery: Accelerating Healing After Intense Runs

What are Omega Fatty Acids?

Omega fatty acids, essential components of a healthy diet, play a pivotal role in supporting various aspects of human well-being. Among them, omega-3 fatty acids stand out for their remarkable contributions to cardiovascular health, cognitive function, and inflammatory regulation. Abundantly found in fatty fish, flaxseeds, and walnuts, these polyunsaturated fats, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), exhibit anti-inflammatory properties crucial for mitigating chronic conditions like heart disease. Meanwhile, omega-6 fatty acids, prevalent in vegetable oils and seeds, contribute to skin integrity and growth.

Types of Omega Fatty Acids

Omega-3 Fatty Acids:

  • Examples: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
  • Sources: Fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and certain algae.
  • Importance: Omega-3s are known for their anti-inflammatory properties and are essential for heart health. They support brain function, contribute to eye health, and play a role in reducing the risk of chronic diseases, including cardiovascular disease.

Omega-6 Fatty Acids:

  • Examples: Linoleic acid (LA) and arachidonic acid (AA).
  • Sources: Vegetable oils (like soybean oil, corn oil, and sunflower oil), nuts, seeds, and certain grains.
  • Importance: Omega-6s are important for growth and development, as well as for maintaining healthy skin and hair. However, an imbalance between omega-3 and omega-6 intake, with an excessive focus on omega-6, may contribute to inflammation.

Omega-9 Fatty Acids:

  • Example: Oleic acid.
  • Sources: Olive oil, avocados, nuts, and seeds.
  • Importance: Omega-9s are not considered essential fatty acids because the body can produce them. However, they still offer health benefits, including supporting heart health by reducing bad cholesterol levels.

How Omega-3 help runners?

Omega-3 fatty acids offer notable advantages for runners, primarily owing to their anti-inflammatory properties that aid in mitigating delayed onset muscle soreness (DOMS) and enhancing blood circulation to the muscles during runs. Beyond these immediate benefits, the anti-inflammatory effects of omega-3s play a pivotal role in alleviating post-workout muscle soreness by inhibiting the markers that trigger the body's inflammatory response to microscopic muscle tears.

Scientific research underscores the effectiveness of omega-3s derived from oily fish in diminishing soreness following both endurance and strength training sessions, with marine omega-3s exhibiting efficacy in preventing delayed muscle soreness after strenuous workouts.

Furthermore, studies indicate that marine omega-3s contribute to increased fat oxidation during endurance training while concurrently reducing carbohydrate oxidation. This dual effect implies that these fatty acids facilitate greater fat burning during steady-state exercises like running without compromising the body's essential carbohydrate reserves. A comprehensive investigation into the impact of 12 weeks of omega-3 fatty acid supplementation during endurance training revealed improvements in oxygen uptake, running economy, and increased V̇O2peak in amateur long-distance runners, demonstrating the tangible benefits of incorporating omega-3s into a runner's regimen.


Omega 3s enhance bone health by increasing the uptake of calcium in the bones, those runners who do not consume oily fish, a supplement can be useful, with plant-based runners choosing an algae-based option. According to the National Institute of Health, the Recommended Dietary Intake for Omega-3 is 1.6g for men and 1.1g for women. However, the recommended dosage for supplementation will vary based on activity level and type of sport.

Fast&Up Promega provides high quality, pure, ultradistilled fish oil rich in omega-3 fatty acids in soft gel capsules formulated with 1250mg Omega-3 rich fish oil with double strength 375 mg EPA and 250 mg DHA in 3:2 ideal ratio. Fast&Up Promega helps reduce cholesterol levels and aids in improving heart health along with maintaining joint flexibility and mobility. It also supports proper brain functions and promotes eye health. Regular supplementation also helps increase blood flow during exercise. It is in chocolate flavour and is burpless with no fishy aftertaste. 


  • Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011 Sep 1;10(3):432-8. PMID: 24150614; PMCID: PMC3737804.
  • Jeromson S, Gallagher IJ, Galloway SD, Hamilton DL. Omega-3 Fatty Acids and Skeletal Muscle Health. Mar Drugs. 2015 Nov 19;13(11):6977-7004. doi: 10.3390/md13116977. PMID: 26610527; PMCID: PMC4663562.
  • Tomczyk M, Jost Z, Chroboczek M, Urbański R, Calder PC, Fisk HL, Sprengel M, Antosiewicz J. Effects of 12 Wk of Omega-3 Fatty Acid Supplementation in Long-Distance Runners. Med Sci Sports Exerc. 2023 Feb 1;55(2):216-224. doi: 10.1249/MSS.0000000000003038. Epub 2022 Sep 27. PMID: 36161864; PMCID: PMC9815816. 
Shilpa Manwani
Shilpa Manwani
Health and Nutrition

Shilpa is an expert on food science. She enjoys writing blogs that give complete information about nutrition. She is also a foodie and loves to talk about different types of food. her extensive kno... Read More

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