Physically active people tend to have greater

interest in their health and well-being. They

are also becoming more educated and are

learning that physical activity increases the

need for essential nutrients. A physically active

body demands more fuel, and the type of

fuel provided through diet impacts training,

performance and recovery. From the weekend

sports enthusiast to the trained competitive

athlete, the nutrients required to promote good

performance, slow the aging process and stay

healthy are similar.

For the athlete, long-chain omega-3 fatty acids

are of particular importance because of the

multiple health benefits they provide. They

are proven to reduce risk for chronic disease,

they can prepare the athlete for top-level

performance, they can protect against damage

from the wear and tear of strenuous exercise,

and they provide for better recovery. They may

also keep the athlete biologically younger;

a recent study in mature men showed that

higher consumption of EPA and DHA omega-3

is associated with younger biological age1.

Another recent study reports that bones remain

denser and stronger when the diet contains a

good amount of long-chain omega-3s2.

Be smart with fats

Fat is an important source of fuel for athletes.

This is true both for weekend sports enthusiasts

who may be watching their waistlines and for

trained endurance athletes who rely on body fat

stores to provide fuel to their muscles during

events. The fats used for fuel are common

fats in the diet from meat, dairy foods, nuts

and seeds. Long-chain omega-3 fats EPA

and DHA, however, are different. They are

constituents of cell membranes and perform

highly unique functions in the cells where

they reside. They are the precursors—or the

source—for metabolically active compounds

that are involved with managing heart rate,

Our ancestors consumed

a balance between

omega-6 and omega-3

of about 2:1. Today,

this balance—because

of the foods we eat—

has changed and ranges

between 10:1 or 20:1

of omega-6:omega-3.

This imbalance can be

problematic for the

athlete, impacting

both performance and

recovery5.

Marine-source Omega-3 for Sports Nutrition

oxygen utilization, breathing, circulation, muscle

contraction, inflammation, body temperature and

more. They are integrally involved with immune

function. Furthermore, emerging science has

identified another role for EPA and DHA, that is,

a central role in the innate process of resolving

acute inflammation3,4,5,6.

Why long-chain omega-3s

Omega-3s are a type of fat known as essential

fatty acids. The body cannot make omega-3 or

omega-6 fatty acids; they must be consumed

through diet or supplements. EPA and DHA are

the most functional omega-3 fatty acids and are

naturally found only in marine sources such as fish

and fish oils.

The fats in the tissues of our body are determined

by the fats that we eat. Over the last century,

the intake of polyunsaturated fatty acids has

changed and the fine balance between these two

essential fatty acids has been disrupted. This

is due to the rapid increase in production and

availability of refined, processed foods made with

plant oils, such as corn and soybean, which supply

concentrated amounts of omega-6 fats, while the

consumption of fish, the richest source of long-

chain omega-3s, has fallen.

Having both omega-3 and omega-6 in the diet are

important but a state of cellular imbalance with

significantly more omega-6 puts the athlete at a

disadvantage for optimal performance and recovery.

Consuming more long-chain omega-3s from fish

and fish oils while consuming less omega-6 fats

improves tissue balance and overall health.

Being proactive is important. Most pharmaceutical

treatments are used by athletes after tissue injury

occurs. EPA and DHA again, are different. EPA and

DHA must be in the tissues before any trauma

or strains occur for maximum benefit. It takes

weeks, not hours or days, to increase omega-3

levels in tissues. This means sufficient amounts of

omega-3s must be consumed on a regular basis,

enabling these special fats to be incorporated into

the blood and tissues where they work, such as

heart, lung, muscle, and liver cell. Increasing your

intake of fish or supplementing with concentrated

omega-3 from marine sources while limiting intake

of omega-6 fats prepares the athlete for best

performance and optimal recovery.

Benefits of marine omega-3s (or EPA and DHA)

for the athlete

Improves heart health and circulation: EPA

and DHA are shown to improve heart health

and reduce risk of sudden cardiac death7. They

are beneficial for good circulation and heart

rate8. They have also been associated with

less incidence of congestive heart failure, a

serious condition in which the heart muscle

becomes weakened9. More efficient heart rate

For the athlete, long-

chain omega-3 fatty

acids are of particular

importance because

of the multiple health

benefits they provide.

and utilization of oxygen have been reported

in the trained cyclists who consumed fish

oil supplements compared to a placebo10. A

study among professional football players who

consumed 2 grams of EPA and DHA per day

reported improved cardiovascular function

compared to those who took a placebo 11.

Supports healthy joints and flexibility:

Individuals who have rheumatoid arthritis (RA)

report less painful joints and shorter duration

of morning stiffness when they regularly

supplement with EPA and DHA omega-3. Some

individuals are able to reduce the amount of

non-steroidal anti-inflammatory medications

when taking long-chain omega-3s from fish

oil12,13,14,15. Of course, it is important to always

follow the advice of your physician.

Promotes mental performance and good

vision: Long-chain omega-3s play a pivotal

role in mental health, and they support better

concentration and focus. Not only are they

structurally part of the brain and eyes, they are

associated with less depression, less dyslexia

and better cognition in adults16,17,18.

Supports healthy metabolism: A pilot trial in

middle-aged adults reported improvements in

cardiovascular health and greater loss of body

fat among those who consumed 1.9 grams of

EPA and DHA omega-3, compared to those

on placebo19.

Promotes healthy lung function: Improved

pulmonary function both during and after

exercise was reported in a study of young,

healthy wrestlers who took 1 gram of EPA

and DHA, compared to placebo20. And

significant reductions in exercise-induced

bronchoconstriction (EIB) have been shown in

elite athletes and in those with asthma when

they supplemented with 5.2 grams of EPA and

DHA, compared to placebo21,22.

Promotes quicker recovery from sport injuries:

Long-chain omega-3s are integrally involved

with cellular immune response and reducing

inflammation, both important for recovery from

tissue damage or trauma3,5,23. Inflammation is

a natural, normal response to trauma or injury,

such as a strain or sprain. When inflammation

occurs, the immune system is activated (e.g.

redness and swelling) and a complex series

of events is initiated to repair and restore

the injured tissue. Long-chain fatty acids are

constituents of the compounds synthesized by

the immune system, but these fatty acids must

be present in the body at the time of injury to

provide benefit. Conditions that lead to more

inflammation, such as high levels of omega-6

fats in the diet and low levels of long-chain

omega-3s, can delay healing and keep the

athlete sidelined longer than desired. Increasing

consumption of EPA and DHA positions

the immune system to function swiftly and

effectively, reducing discomfort and speeding

recovery.

Timing matters

Athletes can prepare for optimal performance

and better recovery with regular consumption of

EPA and DHA omega-3 fats from marine sources.

Regular consumption of sufficient amounts lead

to healthy tissue levels. Experts recommend a

daily intake of 1–2 grams of EPA and DHA in a

ratio of 2:1 EPA:DHA for the athlete5. Doses of

3–6 grams of EPA and DHA have shown benefit

in trained athletes and for reducing joint pain

and stiffness in those with RA. Concentrated fish

oil is a more convenient and efficient way to

consume higher amounts of omega-3. A healthful

diet and adequate fluid intake is important for

those engaged in physical activity, and there

is evidence suggesting that both the weekend

sports enthusiast and the trained competitive

athlete will improve their game by including EPA

and DHA omega-3 in their daily regime.

A physically active

body demands more

fuel, and the type of

fuel provided through

diet impacts training,

performance and

recovery.

EPAX AS has supported

more clinical research

using their concentrated

and purified marine-

based omega-3 fish oil

than any other marine

omega-3 company in

the world.

EPAX® THEMOST CLINICALLY

RESEARCHEDMARINE OMEGA-3

INGREDIENTS

References

1 Farzaneh-Far R, Lin J, Epel ES, et al. Association

of marine omega-3 fatty acid levels with

telomeric aging in patients with coronary heart

disease. J Am Medical Assoc 2010;303(3):250-

257.

2 Farina EK, Kiel DP, Roubenoff R, et al.

Protective effects of fish intake and Protective

effects of fish intake and interactive effects of

long-chain polyunsaturated fatty acid intakes

on hip bone mineral density in older adults: the

Framingham Osteoporosis Study. Am J Clin Nutr

2011;93(5):1142-1151.

3 Calder PC, Lindley MR, Burke LM, et al. A-Z of

nutritional supplements: dietary supplements,

sports nutrition foods and ergogenic acids for

health and performance Part 14. British J Sports

Med 2010;44:1065-1067.

4 Huffman DM, Michaelson JL, Thomas TR.

Chronic supplementation with fish oil increases

fat oxidation during exercise in young men. J

Exercise Physiology 2004;7(1):48-56.

5 Simopoulos AP. Omega-3 fatty acids and

athletes. Current Sports Medicine Reports

2007;6:230-236.

6 Serhan CN, Yacoubian S,Yang R. Anti-

inflammatory and pro-resolving lipid mediators.

Annu Rev Pathol 2008;3:279-312.

7 Mozaffarian D. Fish and n-3 fatty acids for

the prevention of fatal coronary heart disease

and sudden cardiac death. Am J Clin Nutr

2008;87:1991S-1996S.

8 Mozaffarian D, Geelen A,Brouwer IA, et al.

Effect of fish oil on heart rate in humans.

Circulation 2005;112:1945-1952.

9 Mozaffarian D, Lemaitre RN, King IB, et al.

Circulating long-chain omega-3 fatty acids and

incidence of congestive heart failure in older

adults: The Cardiovascular Health Study: A cohort

study. Ann Intern Med 2011;155(3):160-170.

10 Peoples GE, McLennan PH, Howe PR and

Groeller H. Fish oil reduces heart rate and oxygen

consumption during exercise. J Cardiovasc

Pharmacol 2008;52(6):540-547.

11 Buckley JD, Burgess S, Murphy KJ and Howe

PRC. Effects of omega-3 polyunsaturated fatty

acids on cardiovascular risk, exercise performance

and recovery in Australian Football League

players. Asia Pac J Clin Nutr 2005;14:S57.

12 Fortin PR, Lew RA, Liang MH, et al. Validation

of a meta-analysis: The effects of fish oil in

rheumatoid arthritis. J Clin Epidemiol 1995,

48(11):1379-1390.

13 Kremer JM. Omega-=3 fatty acid supplements

in rheumatoid arthritis. Am J Clin Nutr

2000;71:349S-351S.

14 Walsh N. Fish oil for Rheumatoid Arthritis.

Family Practice News, 2004;34(20).

15 Galarraga B, Ho M, Youssef HM, et al. Cod liver

oil (n-3 fatty acids) as an non-steroidal anti-

inflammatory drug sparing agent in rheumatoid

arthritis. Rheumatology 2008;47:665-669.

16 Martins JG. EPA but not DHA appears to be

responsible for the efficacy of omega-3 long

chain polyunsaturated fatty acid supplementation

in depression: evidence from a meta-analysis of

randomized controlled trials. J Am Coll Nutrition,

2009;28(5):525-542.

17 Laasonen M, Hokkanen L, Leppamaki S, et

al. Project DyAdd: Fatty acids and cognition in

adults with dyslexia, ADHA, or both. Prosta,

Leuko & Ess Fatty Acids 2009;81:79-88.

18 Muldoon MF, Ryan CM, et al. Serum

phospholipid docosahexaenonic acid is associated

with cognitive functioning during middle

adulthood. J Nutrition, 2010;140(4):848-853.

19 Hill AM, Buckley JD, Murphy KJ and Howe PRC.

Combining fish-oil supplements with regular

aerobic exercise improves body composition and

cardiovascular disease risk factors. Am J Clin Nutr

2007;85:1267 - 1274.

20 Tartibian B, Maleki BH, Abbasi A. The effects of

omega-3 supplementation on pulmonary function

of young wrestlers during intensive training. J

Science and Medicine in Sport 2010;13:281-0286.

21 Mickleborough TD, Lindley MR, Ionescu

AA, and Fly AD. Protective effect of fish

oil supplementation on exercise-induced

bronchoconstriction in asthma. Chest

2006;129(1):39-49.

22 Mickleborough TD, Murray RL, Ionescu AA and

Lindley MR. Fish oil supplementation reduces

severity of exercise-induced bronchoconstrition in

elite athletes. Am J Respiratory and Clin Care Med

2003;168:1181-1189.

23 Calder PC. n-3 polyunsaturated fatty acids,

inflammation, and inflammatory diseases. Am J

Clin Nutr 2006;83(6 Suppl):1505S-1519S.

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