Essential Fats For Bodybuilders - (Part 2)
Balancing Omega 3 and Omega 6 Fatty Acids
Natural Sources of EFA’s The most common source of essential fatty acids are polyunsaturated vegetable oils. Other sources include certain nuts, legume’s, fatty fishes, and some fruits and veggies such as avocado. Even the egg yolk, once cursed for its evil effect on cholesterol, has now been given due credit for its ability to lower LDL and raise HDL (the good cholesterol).
LINOLENIC ACID (Omega 3) Flax seed Soybean Rapeseed (canola) Pumpkin Walnut Sesame
LINOLEIC ACID (Omega 6) Soybean Safflower Sunflower Corn Wheat germ
Although there are three “essential” fatty acids (linolenic acid, linolenic acid and arachidonic acid), the latter one (arachidonic) can be synthesized in the body if there’s enough linolenic acid (an omega-6).
Getting the Correct Ratios The old school of thought suggested a 1:1 ratio of Omega 3 to Omega 6. Scientific technology has advanced in this area by leaps and bounds in the 21st Century and it is now believed that an ideal ratio between Linolenic acid (Omega 3) and linoleic acid (Omega 6) is 2:1 respectively. Speaking in actual dosages, some research suggests ingesting 10% of the daily caloric intake in EFA’s. For a 2000-calorie diet, this breaks down to about 133 calories from Omega 3 and about 66 calories from Omega 6, or around 15 grams of Omega 3 fat to about 7.5 grams of Omega 6 fat. Unfortunately in our saturated fat rich diet, often this ratio is imbalanced by a 10 to 1 ratio favoring Omega 6.
Getting the correctly balanced intake of essential fatty acids is important as they compete for conversion into powerful hormone like substances (prostaglandins) that govern nearly every biologic function. There are friendly prostaglandins that enhance health and not so friendly prostaglandins that, when not in check, degrade health. In reality, the proper balance of prostaglandins achieved through healthy consumption of Omega 3 and Omega 6 fatty acids is what leads to optimal health through so many ways that they could not possibly be included in this one article.
Suggested Supplementation Practical recommendations would include limiting your intake of refined and processed foods, grocery store vegetable oils, and domestic animal meats, all of these being dominant in Omega 6. It is also recommended that we eat more Omega 3 rich fish (or fish oil) and supplement your diet with a teaspoon of Omega 3 rich flax seed oil daily. This will help to compensate for the overabundance of Omega 6, while ensuring that we get ample supply of Omega 3 fatty acids in our diet.
The more saturated or trans fat we consume, the more Omega 3 we need to compensate. I tell all my personal training clients, “Never, EVER eat fried food (French fries, onion rings, etc.) from a fast food restaurant.” These trans fats turn into sticky fats that cling to the walls of our blood vessels and lead to disaster. These are valuable lessons that our parents didn’t know to teach us and, therefore, we must teach our children better.
For those who want to be certain to get it right, most high-quality health food stores offer EFA’s in easy to take supplemental form. One of these, which I personally use and recommend, is Vitamin World’s Triple Omega 3-6-9. This supplement is made from fish, flax and borage oils and is relatively inexpensive. In summary, here’s a list of some of the body systems and functions that are dependent upon EFA’s:
Steroid production and hormone synthesis Regulation of pressure in the eye, joints and blood vessels Regulation and response to pain inflammation and swelling Mediation of immune response Regulation of bodily secretions and their viscosity Dilation or constriction of blood vessels Regulation of collateral circulation Direction of endocrine hormones to their target cells Regulation of smooth muscle autonomic reflexes Are primary constituents of cellular membranes Regulation of rate at which cells divide (mitosis) Maintenance of the fluidity and rigidity of cellular membranes.
Regulation of in-flow and out-flux of substances into and out of the cells Important for transport of oxygen from red blood cells to bodily tissues Regulation of kidney function and fluid balance Important in keeping saturated fats mobile in the blood stream Prevention of blood cells clumping together (the cause of arteriolosclerotic plaque and blood clots - a cause of stroke) Mediation of the release of pro-inflammatory substances from cells that may trigger allergic conditions Serve as the primary energy source for heart muscle Regulation of nerve transmission Stimulation of steroid production.
As you can see, the benefits are nearly too many to mention in a single article. By keeping the primary goal in mind - keeping saturated and trans fat consumption to a minimum, while ingesting ample amounts of the essential fatty acids - we can reduce the risk of numerous diseases and facilitate so many bodily functions that can increase our longevity and quality of life. Not only is this one of the MOST important supplements people can take for longevity, weight loss and most of all (in my opinion), muscle building, they are also one of the cheapest of all the important supplements out there.
There you have it - the skinny on fats. Pass it on and help others (and yourself) live a long, healthy, prosperous life. Arm yourself with knowledge of nutrition and you’ll be making better choices, ensuring long and vibrant health.
Train hard and be strong,
Mick Hart.
“For anyone considering steroid use” This is a MUST READ…
Layman’s Guides to Steroids I and II
WARNING: Do not read this unless you are ready to gain some serious lean muscle…
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