Essential fats lacking in most diets are omega-3 fatty acids. These can be found in fish, or various plant sources such as walnuts or flax oil. If you are looking just to get pure omega-3s (EPA & DHA), plan to get 3-4 grams per day. If you don't eat much fish, this will require a fish oil supplement. If you use flax oil, take about 1 tablespoon per 100 pounds bodyweight. If you chose to use flax oil, keep in mind that chronic caffeine consumption will interfere with the body's ability to convert linolenic acid into EPA and DHA. Using fish oil already contains EPA and DHA so you needed worry about interference with caffeine.
FROM:
http://www.hypertrophy-specific.com/HSreport/iss04/index.html#art_1
FROM:
http://www.hypertrophy-specific.com/HSreport/iss04/index.html#art_1
