Most people know omega-3 fish oils are good for health – especially heart health. But what many people might not realise is that these friendly fats can also be beneficial to your workouts.

Research has linked omega-3s to better exercise performance – making them a potentially valuable supplement for people who train regularly.

Omega-3 fatty acids are special fats found mainly in fish, seafood, nuts and seeds (such as walnuts and flaxseed), as well as some plant oils.

The main forms of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are essential for the structure and function of cells, especially in the muscles, heart and brain. This is because they help with “membrane fluidity” – the flow of nutrients or chemicals into cells.

To ensure adequate omega-3 levels, people need to get them from their diet. Although there’s no universal agreement on how much to eat, most health bodies recommend 1.4-2.5g a day of omega‑3 – with 140-600mg per day coming specifically from EPA and DHA. Around 500mg daily of EPA and DHA combined is enough to support health and benefit exercise.

Omega-3s and exercise

Exercise – especially resistance training (such as lifting weights) and hard-training sessions (such as cross-fit) – places stress on the muscles, causing small amounts of damage that triggers inflammation as part of the body’s repair process. Some inflammation is........

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