Many people supplement their diet with Omega-3 fatty acids from cold water fish. Whether or not you like seafood or supplement with Omega-3s, a study published in the Journal of the International Society of Sports Nutrition should be of interest to any active adult chasing a physical performance or physique goals.

Thirty male athletes in their mid-20s who trained an average of 17 hours a week supplemented their diet with 5 ml of seal oil containing 375 mg of EPA and 510 mg of DHA, or an olive oil placebo, for 21 days. Before and after this period, subjects were assessed with a time trial race and maximum voluntary contractions. Omega-3 supplementation increased maximal isometric contractions while decreasing the reduction of powder during Wingate test performance.

True Strength Moment: Many dieters make the mistake of avoiding all fats when trying to lose weight. Because your body uses dietary fat for numerous metabolic functions, cutting this macronutrient completely out of your diet probably isn’t a realistic long-term solution. Instead trade saturated fats for unsaturated fats like Omega-3s.

via @optimumnutrition

For all the good that exercise does, these benefits are balanced by muscle breakdown and oxidative stress. During recovery, muscles are rebuilt bigger and stronger with the help of amino acids from protein, and nutrients from a healthy, balanced diet can also counter the potentially damaging effects of free radicals. A study published in the journal Redox Report shows how creatine supplementation can suppress oxidation.

Researchers supplemented the diets of 32 lab rats with creatine monohydrate. Another 32 consumed their regular diet. All of the rodents performed weighted vertical jumps in water as their anaerobic exercise. Creatine supplementation inhibited the increase in blood markers of oxidation.

True Strength Moment: Regulars in the weight room typically supplement with creatine to help increase muscle size, strength and power. Whether this popular sports nutrition product’s antioxidant qualities carry over to humans is unknown.

via @optimumnutrition

Many weight room regulars know their workouts result in exercise induced muscle damage. The repair of muscle tissue during the recovery phase is where size and strength gains are realized. Amino acids from protein play an important part in recovery, and a study published in the journal Free Radical Biology and Medicineexplains vitamin E’s role.

According to researchers, without vitamin E the plasma membrane surrounding muscle cells wouldn’t properly repair itself. Every cell in your body has a plasma membrane, and vitamin E helps control not only the healing action, but what moves in and out.

True Strength Moment: The importance of the macronutrients protein, carbohydrates and fats is fairly well understood. This research suggests you shouldn’t underestimate the value of micronutrients in the form of vitamins and essential minerals.

via@optimumnutrition

Plyometric depth jumps can help increase maximum power output in lower body muscles. This can be advantageous to athletes participating in a wide range of individual and team sports. Consider the findings of a study published in the Journal of Strength and Conditioning Research before selecting your drop height.

After testing 30 recreationally active college aged men for maximal muscle strength, scientists had them perform a series of depth jumps from 4.7 inches to 32.2 inches in height. Stronger subjects realized maximal power output on higher drops compared to weaker subjects. So if you’re really strong, work with a 24.4 inch platform, and if you’re new to the gym a 12.5 inch height might be a good place to start.

True Strength Moment: Because everyone’s a little different, you’ll want to experiment with what you can achieve using a range within each target height. Keep going higher as your training gradually progresses and your power output increases.