Omega-3 fatty acids

Omega-3 fatty acids are essential fats the body can’t make; they support cell membranes, brain and nervous system function, and hormone production.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 204.} Fatty fish such as salmon, herring, trout and mackerel supply the long-chain forms, EPA and DHA.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 204.} Flaxseed and walnuts supply ALA, which the body converts to EPA and DHA inefficiently.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 204.}

In practice

• Helms and colleagues say 1 to 2 g of combined EPA and DHA covers most of the health benefits seen in research, which may require 3 to 6 g of fish oil or algae oil.^{2Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 153.},^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 154.} Check the label for EPA and DHA content per serving.^{2Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 153.},^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 154.}
• Megadosing could plausibly blunt inflammation enough to interfere with muscle remodeling.^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 154.}
• ISSA reports less soreness and delayed fatigue in athletes with adequate EPA and DHA intake, while limiting coaches to encouraging adequate intake rather than recommending a specific supplement.^{4International Sports Sciences Association, Strength and Conditioning, p. 480.}
• Prescribing supplements is outside a personal trainer’s scope of practice.^{5International Sports Sciences Association, Fast Track Study Guide: Nutrition, p. 1.}

Performance evidence and ALA conversion

Helms and colleagues describe the evidence for strength and body composition benefits as neither strong nor conclusive.^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 154.} IPTA states more firmly that omega-3 supplementation reduces post-exercise soreness and inflammation.^{6International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 501.}

The conversion estimates also differ: the NSCA puts ALA conversion to EPA at about 5% and to DHA under 0.5%, while ISSA gives about 20% and 0.5%, respectively.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 204.},^{7International Sports Sciences Association, Strength and Conditioning, p. 479.}