Omega-3-Fettsäuren und Sport: Einfluss auf Leistungsfähigkeit & Regeneration

Omega-3 fatty acids and sport: influence on performance and regeneration

Introduction : The essential role of Omega-3 in sports physiology  

Omega-3 fatty acids are essential bioactive lipids that the human body cannot synthesize itself. They play a crucial role in modulating inflammatory processes, cardiovascular health, and neuronal function. The long - chain omega-3 fatty acids eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ) are particularly relevant for athletes because they can optimize various physiological parameters. Scientific studies demonstrate that a targeted intake of omega-3 not only supports muscle regeneration but also increases performance and reduces the risk of training-related injuries. There is also evidence that a sufficient supply of omega-3 strengthens the immune system and thus reduces athletes ' susceptibility to infection . 

The main sources of omega-3 fatty acids are fatty cold-water fish such as salmon, mackerel, and sardines. Plant-based alternatives such as flaxseed, chia seeds, and walnuts provide alpha-linolenic acid (ALA), which, however, is only converted to EPA and DHA to a limited extent. Targeted supplementation with fish oil or algal oil therefore represents an effective strategy to ensure optimal supply.  

Muscular regeneration and adaptation: influence of omega-3 on recovery processes  

Intense physical activity leads to micro- injuries or micro-traumas in the muscles, which are associated with local inflammatory reactions and oxidative stress. Omega-3 fatty acids, through their inflammation-modulating properties, can inhibit the expression of pro-inflammatory cytokines such as IL-6 and TNF-α, thus shortening recovery time.  

Regular intake of EPA and DHA has been shown to reduce markers of muscle damage and accelerate muscle strength recovery after strenuous exercise. Omega-3 fatty acids can also promote protein synthesis and muscle adaptation, which is particularly important in strength and hypertrophy training . Omega-3 fatty acids also improve mitochondrial biogenesis, making muscular energy production more efficient.  

Performance improvement: More energy and efficiency through optimized metabolism  

Efficient energy metabolism is essential for athletic performance. Omega-3 fatty acids optimize mitochondrial function and increase fat oxidation, enabling prolonged glycogen storage during physical exertion. This represents a significant advantage, especially for endurance athletes .  

Furthermore, a balanced intake of EPA and DHA contributes to improved microcirculation by reducing blood viscosity and stabilizing endothelial function. This results in a more efficient oxygen and nutrient supply to working muscles. Omega-3 also improves ATP synthesis, which plays a key role in muscular performance. Regulation of the autonomic nervous system by omega-3 may also contribute to the optimization of cardiovascular adaptation mechanisms during intense exercise.  

Joint protection: support for pain-free movement  

Exercise-related stress increases the risk of joint inflammation and degenerative changes in cartilage tissue. Omega-3 fatty acids exert anti-inflammatory effects by modulating arachidonic acid metabolism and reducing the synthesis of proinflammatory prostaglandins. Studies show that athletes with a high omega-3 intake have a lower incidence of exercise-related joint pain.  

Additionally, omega-3 promotes the production of synovial fluid, which maintains joint mobility and minimizes wear and tear. Improved collagen synthesis helps stabilize tendon and ligament structures, reducing the risk of musculoskeletal injuries.  

Neurocognitive functions: Improvement of responsiveness and mental resilience  

DHA is an essential component of neuronal membranes and plays a key role in synaptic plasticity and signal transmission in the brain. Optimized omega-3 intake is associated with improved cognitive performance, faster reaction times, and greater mental resilience. This is particularly beneficial for sports that require precise motor control and quick decision-making.  

In addition, studies have shown that omega-3 fatty acids have a positive effect on stress regulation by reducing cortisol secretion This contributes to the reduction of competition stress and mental exhaustion and could lower the risk of sports-related psychological stress disorders .  

Practical application: Optimal dosage for athletes  

The optimal dosage of omega-3 fatty acids for athletes varies depending on individual needs and training intensity. A daily intake of at least 250 mg of EPA and DHA is recommended , although higher amounts may be beneficial during periods of high physical exertion or for specific health needs. Choosing high-quality sources such as wild fish or purified fish oil or algal oil supplements is essential to ensure effective absorption. Omega-3 bioavailability can be improved by combining it with fatty meals. Furthermore, the ratio of omega-6 to omega-3 in the diet should be considered, as excessive omega-6 intake can have a pro-inflammatory effect.  

Overview of scientific studies on Omega-3 in sports  

Protocol 

Main results  

Understandable summary  

551 mg EPA and 551 mg DHA twice daily for five weeks during rugby preparatory training 

Reduced fatigue in jump strength tests ( countermovement jump) [3 ] 

Players tired less quickly after intensive training sessions and retained their explosive power longer.  

24-hour exposure to 100 µM EPA in human myotubes 

Improved metabolic adaptation and upregulation of genes involved in beta-oxidation . [4] 

The muscle cells adapted better to the energy requirements which could improve fat burning and energy efficiency in the long term. 

Four-week supplementation with 1.1 g n-3 PUFAs per day 

Significant increase in maximum oxygen uptake (VO2max) and improvement in endothelial function [5] 

Athletes were able to absorb more oxygen and use it more efficiently, which improved their endurance performance. 

14-day diet with 5% cod liver oil followed by 14 days of immobilization 

Reduced loss of myosin heavy chain proteins during immobilization [6] 

Muscle wasting was reduced during inactivity, which may accelerate recovery from injuries. 

Six-month supplementation with 1.8 g EPA and 1.5 g DHA daily 

Increased grip strength and muscle strength [7] 

Athletes were able to increase their hand strength and overall muscle strength. 

Three-week supplementation with 3.2 g EPA and 2.0 g DHA 

Reduced eicosanoid and proinflammatory cytokine concentration in sputum of asthmatic athletes [8] 

Athletes with asthma had less inflammation in their airways, which made breathing easier during exercise. 

Six-month supplementation with 3.36 g of omega-3 fatty acids per day 

Increase in muscle mass and muscle strength in older people [7] 

Older adults built more muscle mass and improved their physical performance. 

Eight-week supplementation with 1.86 g EPA and 1.5 g DHA daily 

Increased muscle protein synthesis and activation of the mTOR signaling pathway (p70s6k1) after hyperaminoacidemic-hyperinsulinemic Clamp [9] 

Muscle growth was improved, particularly through increased activation of the mTOR signaling pathway, which is important for muscle building. 

Supplementation with 0.4 g EPA and 0.3 g DHA (60 days before training and 90 days during training) 

Potential increase in peak force and torque development of the knee extensors, knee flexors, plantar and dorsiflexors [10] 

Athletes developed greater maximum strength and improved their mobility in the major muscle groups. 

Conclusion: Scientific evidence clearly demonstrates that omega-3 fatty acids play a key role in athletic performance. They promote muscle regeneration, improve cardiovascular function, protect joint structures, and optimize cognitive resilience. A targeted integration of omega-3 fatty acids into the diet can therefore not only contribute to improved performance but also to long-term health maintenance.  

However, questions remain regarding individual differences in the effectiveness of omega-3 fatty acids. Factors such as gender, genetic variability, and individual metabolic responses may influence the effectiveness of EPA and DHA in sports nutrition.  

Athletes who want to reach their full potential should individually adjust their omega-3 intake and ensure optimal nutrition by regularly monitoring their omega-3 index. A conscious nutritional strategy combined with scientifically sound supplementation thus represents a sustainable method to best support the physiological and mental demands of sport.  

 

 

Sources:  

 

  1. Kris-Etherton PM, Richter CK, Bowen KJ, Skulas-Ray AC, Jackson KH, Petersen KS, Harris WS. Recent Clinical Trials Shed New Light on the Cardiovascular Benefits of Omega-3 Fatty Acids. Methodist Debakey Cardiovasc J. 2019 Jul-Sep;15(3):171-178. doi : 10.14797/mdcj-15-3-171. PMID: 31687095; PMCID: PMC6822654. 

  1. Gammone MA, Riccioni G, Parrinello G, D'Orazio N. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018 Dec 27;11(1):46. doi : 10.3390/nu11010046. PMID: 30591639; PMCID: PMC6357022. 

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  1. Mickleborough TD, Lindley MR, Ionescu AA, Fly AD Protective effect of fish oil supplementation on exercise-induced bronchoconstriction in asthma. Chest. 2006;129:39–49 . doi : 10.1378/chest.129.1.39.  

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  1. Fernández-Lázaro, Diego et al. “Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials.” Nutrients vol. 16.13 2044. Jun 27, 2024, doi:10.3390/nu16132044  

  1. Thielecke , Frank, and Andrew Blannin . "Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review." Nutrients vol. 12.12 3712. 30 Nov. 2020, doi:10.3390/nu12123712  

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