Omega-3 Fats Improve Post-Workout Muscle Recovery.

In 2025, Yosuke Tsuchiya and Eisuke Ochi from Hosei University studied 24 male athletes doing intense leg exercises. They gave half of them 3.6g of omega-3 supplements daily for four weeks before and one week after, while the other half got a placebo, checking muscle strength, soreness, and inflammation markers.

The omega-3 group kept more muscle strength and had less soreness one and two days after exercise compared to the placebo group. Blood tests also showed lower inflammation, suggesting omega-3s help muscles recover faster by calming inflammation and supporting strength retention.

Omega-3 supplements could help athletes recover faster and maintain strength after tough workouts.