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EPA / DHA for active individuals (Eicosapentaenoic Acid / Docosahexaenoic Acid)
During the 1980s there was a resurgence of attention focused on two fatty acids in the Omega 3 family. EPA and DHA. Researchers in the 1950s documented the cholesterol-lowering effects of EPA and DHA. It was not until 25 years later when reports of low rates of cardiovascular disease were documented among fish-eating Greenland Eskimos, that conclusive results were achieved. This is what ultimately put these dietary fats in the spotlight.
EPA and DHA can be made in the body from the essential fatty acid alpha-linolenic acid, and they are even found in human tissues as normal components. Even though the body can manufacture EPA and DHA dietary sources have beneficial effects when part of a diet low in saturated fatty acids. Some experts even refer to EDA and DHA as semi essential, in particular for people with low productions levels due to inadequate precursor alpha-linoleic acid or for other individual reasons. EPA and DHA have tendency to disperse fatty acids and cholesterol into the blood stream which is how it reduces arterial clogging. They have a blood thinning effect and discourage excessive blood clotting. They also lower triglycerides and raise HDL (high-density lipoproteins, good cholesterol).
EPA and DHA have an anti-inflammatory effect and work by competing with arachidonic acid (Omega 6s), which causes inflammation. Besides all these known health benefits, recently studies on athletes have documented improvements in athletic performance. Studies using 2-4 grams per day of EPA and DHA from supplements and fish have reported significant increases in strength and aerobic performance. Improvements include higher repetitions in bench press, increased 1RM, faster running times, reduction in muscular inflammation, and longer jumping distances. It is thought that the improvements in athletic performance are due to the combined effects that EPA and DHA have on the body including growth hormone production, anti-inflammatory action, enhanced aerobic metabolism, lower blood viscosity leading to better oxygen and nutrient delivery to muscles, and improved recovery.
To summarize, if there is anything one should include in their daily intake it would be worth taking a look at a good high-quality EPA/DHA supplement. A lot of times cheaper brands of fish oils will contain more Omega 6 and Omega 3 which defeats the purpose of consuming Omega 3s. A couple good ones would be Nutridyn or Metagenics. Rule of thumb is to simply check the label to be sure it lists the Amount of EPA and DHA on the label and a good way to tell if you have high quality EPA/DHA would be to toss a couple in a plastic bag and put them in the freezer over-night. If they come out milky colored search for another brand.
Coach Thomas Sampson - CFL-3, USAW-2, Sports Nutritionist