Sustaining an injury, no matter how it is incurred, is not a pleasant thing to have to deal with. Muscle injuries are a serious business and can vary depending on the severity of the injury sustained. There are a number of ways to try to treat pains associated with muscle recovery, though not everything will work as well for everyone. One idea that people often undertake is fish oil to aid in muscle recovery, but a lot of people do not fully understand all the benefits associated with fish oil, so we are going to walk you through them and how they can be best employed.
The benefits of taking fish oil muscle recovery after an injury
A lot of people are worried about taking the right thing for the right problem. Indeed, I think a lot of us have fallen victim to some snake oil that purports to do everything we need and then some. This has the effect of you not merely being aware and cautious, but perhaps resulting in you being too cautious for your own good. In the case of fish oil muscle recovery, one may see it as yet another potential attempt to steal their money. But don’t let your paranoia get the better of you — in this case, the results are entirely real. Multiple studies have been done relating to the efficacy of snake oil for exercise. Fish oil is high in omega-3 long-chain polyunsaturated fatty acids, which are alleged to aid in muscle recovery, which, if you are engaging in exercise to any significant degree, is going to be something you need to be mindful of.
Not only does it help in the recovery process, but it also offers improved muscle growth, mainly due to how it increases the rate of protein being converted into fuel for your muscles. By having stronger muscles, you are in turn able to handle more strain to your muscles, though be VERY careful that you don’t get too far ahead of yourself. Take the amount of strain that you THINK you are able to handle and do less than that. It is easy to see growth and think you’ve grown further than you actually have. Omega-3 oils also have similar effects on your nerves, helping prevent them from becoming damaged in the first place.
While you are recovering from an injury, it is all too common to experience muscle loss during the recovery process, mainly due to the fact that you are not quite as able to keep up with the prior exercise regiments that you may have had prior to the injury, leading to your muscles not being used enough. This is a disheartening feeling, and for many, will make it a lot more difficult for people to get back to their normal after recovering from an injury. The bright side is that during the recovery process, research suggests that you may be able to help your muscles not be reduced anywhere near as much as they would without its use. Omega-3 oils can be found in pretty much any drug store, so it is not at all difficult to get access to, no more than other supplements, anyway.
The study compared two groups of 10 healthy, young women, with one group taking an omega-3 oil supplement and the other group taking a sunflower oil supplement. Basically, they took it for four weeks, and then had one of their legs put into a knee brace, limiting them from doing only basic physical activities throughout their time being watched during the study. The intention of this limitation is to signify the experiencing of being limited by an injury and thus unable to perform your regular exercises. Once this period ended, they then would resume their regular exercises for two weeks. After this period, their muscle size and mass are measured, and the data shows that the group that took the omega-3 oil supplements did not experience significant muscle loss, while the group that took sunflower oil supplements experienced a six percent loss of muscle mass.
However, it should be noted that there is more to this than mere exercise. After all, that is not the only way that a person can experience muscle or nerve damage. For example, if you find yourself having sustained an injury that affected your nerves and/or muscles, taking a larger dose of omega-3 acids may do a world of good to make your recovery time a lot shorter than it may otherwise have been.
Mind you, this does not mean that it should be the only thing that should be done for your muscle/nerve damage; instead, you should treat it as a supplemental part of the recovery process, something meant to make your other tools more effective as a unit rather than treating every tool as though it is in its own vacuum. Physical therapy, for example, is of the utmost importance to healthy muscle recovery after suffering from such an injury. In general, if someone is responsible for your injury, you can pursue a personal injury claim in order to cover the medical costs associated with physical therapy and other recovery efforts.
There are a number of ways to get omega-3 into your system. A common method that people take is through oils and other forms of supplements, but people can also simply get their omega-3 fatty acids by eating fish, so if you like fish, your cup of omega-3 will runneth over. Cold-water fatty fish are particularly high in omega 3, notably salmon, mackerel, tuna, sardines, and herring. If you are not as big a fan of fish, or you are vegan or vegetarian, an alternative option would be to get it through flaxseeds or walnuts, both of which can be used in quite a few ways in cooking.
Another great option is to get your omega 3 oils through plant oils, including flaxseed oil, soybean oil, and canola oil, as these are very versatile in cooking. They are all relatively rich in it. Even taking a small amount of it can make a difference, so if you can fit that kind of thing into your diet, then you certainly ought to try. The levels of omega-3s you should incorporate into your diet are going to depend on multiple factors, although there is only one form that has specific recommendations, namely alpha-linolenic acid (ALA). These factors include age, whether you are breastfeeding or pregnant, and gender. For example, women are recommended to consume 1.1g, while pregnant women are recommended to take 1.4g.