Supervisors info:
Γεράσιμος Τερζής, Καθηγητής, Σχολή Επιστήμης Φυσικής Αγωγής και Αθλητισμού, ΕΚΠΑ
Summary:
Omega-3 fatty acids belong to the category of long-chain polyunsaturated fatty acids, and research around them shows a number of beneficial effects on human health. In athletes, the International Olympic Committee (IOC) recommends ω3 polyunsaturated fatty acid (PUFA) supplementation to improve the immune system, protein synthesis, cognition and to reduce delayed onset muscle soreness. In the past, ω3 was known for its positive effect on various cardiovascular diseases. There is now growing evidence to suggest that omega-3 fatty acids may improve physical performance when combined with proper training through increasing muscle hypertrophy, improving muscle strength, and modulating delayed-onset muscle soreness (DOMS). The purpose of this work was to investigate the effect of ω3 fatty acids on exercise-induced muscle hypertrophy and to determine whether their anti-catabolic and anti-inflammatory properties can lead to the improvement of lean mass when their intake is combined with resistance training. We reviewed 14 studies from 2009-2020, retrieved from the online Pub Med database, that evaluated omega-3 fatty acid supplementation and resistance or immobility-stimulation training in muscle hypertrophy, among others. It appeared that ω3 has no direct effect on exercise-induced hypertrophy. Nevertheless, the research showed a significant effect when people were in periods of immobility and when they experienced a daily life with low physical activity. Specifically, their effect was related both to the increase in lean mass and to the avoidance of muscle mass loss in these conditions. The ergogenic effect of ω3 in relation to exercise-induced hypertrophy needs more investigation, but their anti-catabolic properties have been shown to make ω3 a useful dietary supplement when individuals are in periods of inactivity or when they do not exercise systematically and their physical activity remains at low levels. They could be equally beneficial in reducing the rate of muscle loss that naturally occurs over time.
