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High volumes of training, particularly those with an eccentric component, can wreak havoc on the integrity of your muscle tissue, causing soreness and a reduced ability to produce force. Various nutritional targets have been probed for their ability to help with some or all of these symptoms. 

A recent study published in the July 2014 issue of Journal of Strength and Conditioning Research found that when 41 untrained men were supplemented with a major component of fish oils, docosahexaenoic acid (DHA), for 28 days at a dose of 2 grams per day that markers of damage and inflammation in the blood were improved (DiLorenzo, Drager et al. 2014).  Supplementation began before the damaging bout of exercise and continued throughout the measurement period where all study participants were measured for changes in strength, soreness, and range of motion, and provided a blood sample for seventeen days after the damaging bout of exercise.  Significant improvements in markers of muscle and inflammation were found during the first days after the exercise bout and when measured over the entire 17-day study period, levels of muscle soreness tended to be lower when supplemented with DHA when compared to placebo.


DiLorenzo, F. M., C. J. Drager and J. W. Rankin (2014). "Docosahexaenoic Acid Affects Markers of Inflammation and Muscle Damage after Eccentric Exercise." J Strength Cond Res.  Epub date: July 14, 2014.  DOI: 10.1519/JSC.