Fish oil – omega 3’s
If there is one supplement all endurance athletes should be taking it is fish oil. The omega 3 fats, EPA and DHA that come from fish oil, will reduce injury via decreasing inflammation which enhances recovery and thus improves running performance.
*Localised inflammation is defined as – a localised physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.
Endurance athletes typically develop inflammation within the soft tissues – tendons, ligaments, fascia, skin, fibrous tissues, muscles, nerves and blood vessels (which are not connective tissue) and joints. The cause is simply due to the long duration of their runs which can be stressful on the body.
Also, fish oil enhances the immune system, off-setting common upper respiratory tract infections. Long duration endurance exercise can suppress the immune system, putting the runner at greater risk of infection.
Supplementing with a dose of 3g per day is considered safe and effective. Make sure you use a pharmaceutical-grade fish oil, as this ensures it is free of any contaminants.
* If you develop a nasty fishy taste in your mouth, or bad smelling burps after consuming fish oil, you have purchased a poor quality supplement.