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

<b>Background:</b> 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. <b>Method:</b> 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. <b>Results:</b> Pre-EIMD supplementation significantly increased VJH (<i>p</i> = 0.001) compared to PLA and Post-EIMD (<i>p</i> = 0.033). MVIC45° improved significantly in Pre-EIMD vs. PLA (<i>p</i> = 0.001). Improvements were observed in muscle strength metrics, with significant increases in APflx60°/s (pre-EIMD vs. PLA, <i>p</i> = 0.001; pre-EIMD vs. post-EIMD, <i>p</i> = 0.008), APext60°/s (Pre-EIMD vs. PLA, <i>p</i> = 0.030), and APext180°/s (Post-EIMD vs. PLA, <i>p</i> = 0.023). DOMS was lower in both Pre-EIMD and Post-EIMD conditions immediately and at 12 h post-EIMD (<i>p</i> = 0.009; <i>p</i> = 0.030) than PLA. No significant differences were found in Sw-T, PPT, VSFT, ROM, or APflx180°/s. <b>Conclusions:</b> 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.