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Omega-3 (ω-3) polyunsaturated fatty acids (PUFAs) are essential fatty acids for life activities, which cannot be synthesized by the body itself, and must be obtained from food. The role of ω-3 PUFAs in the prevention and treatment of chronic diseases has been widely demonstrated. In recent years, more and more studies have found that ω-3 PUFAs can promote recovery from exercise-induced muscle damage (EIMD), but the mechanism is not fully clarified. Therefore, in this paper, studies on the efficacy and mechanism of action of different doses of ω-3 PUFAs in promoting recovery from EIMD are reviewed. The underlying mechanism involves activating myogenic repair of myosatellite cells, enhancing plasma membrane repair of skeletal muscle cells, and increasing anti-inflammatory and antioxidant activity. This review should provide new ideas for further exploring the theory and practice of promoting recovery form EIMD from the perspective of sports nutrition.