Boosting Recovery: Omega-3 and Whey Protein Enhance Strength and Ease Muscle Soreness in Female Futsal Players

Adequate nutrition is crucial for athletes to enhance performance and recovery. This study investigates the acute effects of omega-3 and whey protein supplementation before and after exercise-induced muscle damage (EIMD) on lower-body strength, explosive power, and delayed-onset muscle soreness (DOMS) in female futsal players. A randomized, cross-over, placebo-controlled, double-blind study involved 15 female futsal players (Age: 22.93 ± 0.54 years; Height: 159.60 ± 1.16 cm; Weight: 56.95 ± 1.79 kg). Participants completed three conditions: pre-EIMD (1000 mg fish oil, 30 g whey protein, 2 h before EIMD), post-EIMD (same supplementation, within 2 h after EIMD), and placebo (PLA, 2 g starch). EIMD involved 200 vertical jumps with 15% body-weighted vests. Metrics including Sargent jump height (VJH), thigh swelling (Sw-T), pressure pain threshold (PPT), V-sit and reach flexibility test (VSFT), range of motion (ROM), relative peak torque (RPT), average power (AP), and maximal voluntary isometric contraction (MVIC) were recorded 48 h post-EIMD. DOMS was assessed via a visual analog scale (VAS) multiple times. A one-week washout period was employed. Pre-EIMD supplementation significantly increased VJH ( = 0.001) compared to PLA and Post-EIMD ( = 0.033). MVIC45° improved significantly in Pre-EIMD vs. PLA ( = 0.001). Improvements were observed in muscle strength metrics, with significant increases in APflx60°/s (pre-EIMD vs. PLA, = 0.001; pre-EIMD vs. post-EIMD, = 0.008), APext60°/s (Pre-EIMD vs. PLA, = 0.030), and APext180°/s (Post-EIMD vs. PLA, = 0.023). DOMS was lower in both Pre-EIMD and Post-EIMD conditions immediately and at 12 h post-EIMD ( = 0.009; = 0.030) than PLA. No significant differences were found in Sw-T, PPT, VSFT, ROM, or APflx180°/s. Acute omega-3 and whey protein supplementation, particularly before EIMD, improves strength and power and reduces DOMS in female futsal players. Supplement timing may be critical for optimizing recovery and performance in high-demand sports.