One of the most used New Year’s resolutions must be to exercise more… and it’s probably also one that many of us don’t stick to.
This might be a result of age. As you get older, the next day after exercise your muscles may feel a bit more stiff, sore and painful than they used to when you were younger… making your recovery time so much longer. This in turn could leave you feeling demotivated in your well-intentioned efforts to keep fit, active and healthy.
No more excuses
However, if you’ve been using your aching muscles as an excuse not to exercise then I have some bad news for you… and if you have been looking for a way to speed up your recovery after exercise, then I have very good news for you:
A recent study, published in the Journal of Dietary Supplements, found a natural way to combat and even delay the onset of muscle soreness after exercise.
Researchers at Texas University recruited 17 non-resistance trained women to participate in their randomised, placebo-controlled, double-blind trial. The women were divided into two groups and were randomly assigned either a daily placebo or 6 grams of omega 3 fish oils, providing 3,000 mg of EPA (eicosapentaenoic acid) and 600 mg of DHA (docosahexaenoic acid) for one week before a single bout of resistance training.
The results showed that taking 6 grams of fish oils a day for a week before a single workout session cut the muscle soreness of the participants in the upper and lower body by as much as 42 per cent.
While the results were not statistically significant, the researchers noted that the reduction in muscle soreness for the omega 3 fish oil group “compared favourably to the use of nonsteroidal anti-inflammatory drugs (NSAIDs)”.
Commenting on the finding, lead researcher Dr. Grant Tinsley wrote: “Fish oil supplementation does not completely abolish exercise-induced muscle soreness, however, the 33 to 42% lower effect sizes suggest fish oil supplementation may indeed be an effective means of reducing the magnitude of muscle soreness in those wishing to initiate an exercise programme.”
Let’s be honest, reducing nearly half the muscle pain and soreness after exercise should be enough incentive to make it bearable. In addition, omega 3 fatty acids have previously been shown to also help fight the debilitating pain of a rheumatoid arthritis flare-up before it starts.
Just remember, if you want to see those pain-reducing results after exercise there is a catch: Based on this latest study, you need to start taking omega 3 fish oils at least one week before your workout.
Finally, remember, exercising like a maniac can be bad for your heart. However in moderation, even just a little activity goes a long way to help you live longer. In fact, moderate exercise — like walking 30 minutes a day — has been shown to help reduce the risk of Alzheimer’s and possibly even help slow cancer progression.
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Disclaimer: Bear in mind the material contained in this article is provided for information purposes only. We are not addressing anyone’s personal situation. Please consult with your own physician before acting on any recommendations contained herein.
Fish oil may reduce muscle soreness after exercising: Study, nutraingredients-usa.com/Research/Fish-oil-may-reduce-muscle-soreness-after-exercising-Study