Omega 3 & Vitamin D for Exercise Induced Muscle Damage with Dan Owens, PhD #218
Episode overview:
Dan Ownes is an associate professor in cellular and molecular exercise physiology at Liverpool John Moores University, Liverpool (UK). His research sits at the crossroads between nutrition, muscle metabolism and muscle adaptation. In parallel to his academic career Dan brings his passion for sports science to practice and has provided nutrition and physiology support for amateur and elite athletes in across of sports including rugby union and league, ski and snow sports, football (soccer) and motor sports (Formula 1) and triathletes.
Episode highlights:
(23:00) Omega 3s: EPA and DHA fatty acids, mediating inflammation and oxidative stress, dietary intake before supplementation, mixed research results, high cost, use case for athletes coming off of surgery
(33:46) Vitamin D: claims, the big picture, a necessary vitamin rather than a performance aid, sources of Vitamin D, role in regulating calcium to the blood, the goal is to avoid deficiency
(52:08) Supplements for EIMD: avoiding deficiencies with omega 3s and vitamin D, proactive nutritional health, considering protein and polyphenols, low risk options
Our conversation:
(0:00) Introduction: nutrition for reducing muscle damage, introducing Dan Owens, bridging academia and practice, Omega 3 and Vitamin D
(2:14) Dan’s background: research on training response and recovery, PhD project on Vitamin D, working with professional athletes, academic interests
(4:37) Exercise induced muscle damage (EIMD): downhill testing protocol, soreness and DOMS, symptoms of muscle damage, proprioception, decrease in muscle force
(7:12) Pain and muscle soreness: pain is subjective, soreness does not correlate with muscle damage, defining mild and severe muscle damage across a spectrum
(9:05) Biomarkers of muscle damage: creatine kinase, complications, interleukin 6 (IL-6), debates about the role of IL-6
(12:36) Responses to stress: balancing stress for training and recovery, stress is beneficial up to a certain dose, considering determinants of success
(15:36) Fear of stress markers: inhibiting inflammation impairs recovery, sensitization of immune responses to muscle damage, oxidative stress responses
(18:22) Stress and adaptation: Koop’s mentors, antioxidant supplementation, interpreting the research, reductionism and practicality
(21:08) Considering supplements: use cases, setup for discussing Omega 3s
(23:00) Omega 3s: EPA and DHA fatty acids, mediating inflammation and oxidative stress, dietary intake before supplementation, mixed research results, high cost, use case for athletes coming off of surgery
(27:02) Diet versus supplement: research design, supplements work because they correct dietary deficiencies, use for preventing post-surgery muscle loss, nitrates example
(30:48) Tools for interpreting research: nutritional controls, parallels to training studies, baseline micronutrient status, time spent on study design
(33:46) Vitamin D: claims, the big picture, a necessary vitamin rather than a performance aid, sources of Vitamin D, role in regulating calcium to the blood, the goal is to avoid deficiency
(37:33) More is not better: deficiency versus super physiology, athlete attitudes, excess Vitamin D is counterproductive
(39:27) Vitamin D intake: supplements and marketing, conflicting recommendations, target values, 75 nmol/L
(42:29) Dietary vitamin D: 1000-2000 IU, seek sun exposure in the summer, 15-30 minutes per day is enough, avoid burning your skin, winter supplementation
(45:01) Recap of vitamin D: infographic and links in the show notes, simple changes, practical solutions, blood testing is expensive, lifestyle changes, elite athletes, ignore bioavailable vitamin D
(48:18) Vitamin D for EIMD: origin, Dan’s PhD, deficiency leads to poorer muscle recovery, study design, support from lab studies, avoid deficiency, easy solutions
(52:08) Supplements for EIMD: avoiding deficiencies with omega 3s and vitamin D, proactive nutritional health, considering protein and polyphenols, low risk options
(55:20) Alternatives to NSAIDs: future research, capturing the use of NSAIDs, PEA for modulating pain without inhibiting recovery, an endogenous compound with promise
(57:49) Avoiding NSAIDs: anything that avoids NSAIDs is good, links in the show notes about the dangers of NSAIDs, a space for innovation
(1:00:16) Wrap-up: nothing burgers and course correction, where to find Dan, future research, giving thanks
(1:03:16) Outro: check out the show notes, supplement only for deficiencies, support the podcast by subscribing to Research Essentials for Ultrarunning, where to learn more
Additional resources:
Research enquiries – d.j.owens@ljmu.ac.uk
Nutrition, physiology and coaching enquiries – dan@owensperform.com
Papers discussed-
Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions?
Vitamin D conversion for dietary/supplemental intake: 1 microgram = 40 IU (we suggest 1000-2000 IU per day vitamin D3 during winter)
Vitamin D blood concentration conversion: 1 ng/mL = 2.5 nmol/L (we aim for around 75 nmol/L)
Dan’s handles-
Twitter: @dan_owie
LinkedIn: https://www.linkedin.com/in/daniel-owens-phd-9361373a/
Instagram: @owens_performance_solutions
Research email: d.j.owens@ljmu.ac.uk
Athletes, nutrition, coaching enquiries email: dan@owensperform.com
Asker Jukendrup’s Vitamin D guide
SUBSCRIBE to Research Essentials for Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible
Information on coaching-
Koop’s Social Media
Twitter/Instagram- @jasonkoop