EFFECT OF OMEGA-3 SUPPLEMENTATION ON PHYSICAL PERFORMANCE IN WEIGHTLIFTING PRACTITIONERS

Abstract

Omega-3 is an essential fatty acid from the polyunsaturated fat family, indispensable for the human body. It plays a role in cardiovascular health, brain function, inflammatory process control, and may influence physical performance. Since it is not produced by the body, it must be obtained through diet and supplementation. Supplementation with omega-3 fatty acids has been investigated for its potential effects on health and physical performance. This article aims to analyze the effects of omega-3 on the physical performance of resistance training practitioners, considering parameters such as muscle strength, hypertrophy, post-exercise recovery, and inflammatory markers. For this purpose, a systematic review of studies published in scientific databases was conducted, evaluating the relationship between omega-3 consumption and performance variables in trained individuals. Findings indicate that daily doses between 2 and 3g may enhance maximal strength and muscular endurance, while reducing delayed onset muscle soreness and inflammation through the modulation of cytokines such as IL-6 and TNF-α. Regarding hypertrophy, results remain inconclusive, as some studies report significant gains in lean mass, whereas others show no relevant differences compared to placebo. It is concluded that omega-3 is a promising nutritional strategy, particularly for strength improvement and recovery, although it does not replace fundamental factors such as training, balanced nutrition, and adequate rest.