If you’re feeling beat-up after long workouts…
Consider taking: omega-3 fatty acids
A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”
When to take: Bogden suggests taking an omega-3 supp after a workout.
How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.
You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”Back to top