Nutrition and supplementation are two fundamental elements for runners. A good nutritional strategy offers numerous benefits, including improved body composition, support for muscle mass and strength, combating exercise-induced inflammation, and optimizing performance.

Omega-3 plays a vital role for runners, especially women. Photo: Freepik

A balanced diet is always the first step. However, supplementing with specific nutrients is essential, especially for those who regularly engage in high-intensity training like marathon running.

In this context, Omega-3 (EPA and DHA) is one of the most researched and promising health supplements for runners, alongside creatine, essential amino acids, energy gels, and protein.

Natural sources of Omega-3 primarily include: fatty and/or cold-water fish (such as salmon, mackerel, or herring), olive oil, soybeans, pumpkin, and walnuts. Omega-3 supplementation is recommended for runners to improve health, reduce inflammation, and enhance performance.

Muscle effectiveness also depends on nutritional status. Omega-3 helps maintain and improve muscle mass by providing flexibility to red blood cell membranes, facilitating oxygen delivery to muscles during running.

When running marathons, ultramarathons, trail runs, and ultra-trail runs, runners are prone to muscle damage due to eccentric muscle contractions. Consuming Omega-3 before and after these races helps protect cell membranes, promote muscle regeneration, and reduce inflammatory responses.

Omega-3 also improves insulin sensitivity, helping transport carbohydrates to muscles more efficiently – resulting in more energy due to better blood sugar control, while also reducing fat mass. This is especially recommended for runners with heavy menstrual cycles and runners over the age of 50, who need to increase strength and endurance while combating chronic inflammation.

Experts at Mundo Deportivo recommend a daily dose of 2-3 g of omega-3, taken with meals. One study found that runners with low Omega-3 levels had a 50.9% higher risk of injury. Therefore, regular Omega-3 supplementation, prioritizing product quality, can help you run better.

Hong Duy (according to Mundo Deportivo)