beast544
New Member
I was just curious, I know that essential fatty acids have so many benefits and I was wondering how much should I take and how often and when and should it be taken with food or not? Thanks
MESO-Rx
Anabolic Steroids
How much and when to take of EFA's?
- Thread starter beast544
- Start date
The simplest thing is to fit them into your diet macros. Remember, though they are wonderful for you, they are still calories to deal with. At the end of the day, this really is the bottom line. Here is a cool study I found that may be worth reading....
Official Journal of The
American Society of Exercise Physiologists (ASEP)
ISSN 1097-9751
An International Electronic Journal
Volume 7 Number 1 February 2004
Nutrition and Exercise
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN
DEREK M. HUFFMAN, JODY L. MICHAELSON, TOM R. THOMAS
Exercise Physiology Program, Department of Nutritional Sciences, University of Missouri-Columbia, Columbia, MO 65211
ABSTRACT
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN. Derek M. Huffman, Jody L. Michaelson, Tom R. Thomas. JEPonline. 2004;7(1):48-56. Recent evidence suggests that omega-3 fatty acids from fish oil (FO) stimulate fat oxidation in liver and perhaps skeletal muscle. Our purpose was to examine the effect of an acute high-dose and a chronic low-dose of FO on fat oxidation during exercise. Seven recreationally active males (age 21-27 yr) jogged for 60 min at 60 % VO2max in three trials administered in random order: 1) no meal (NM), 2) 4 h following a high-fat meal (HFM), and 3) 4 h following an isocaloric HFM partly substituted with FO (HFM+FO). The FO supplement contained 60 % eicosapentaenoic acid, and 40 % docosahexaenoic acid. Subjects then supplemented 4 g/day of FO for 3 wk and while remaining on the supplementation regimen, repeated the same three trials in random order. Indirect calorimetry was used for the determination of oxygen consumption, respiratory exchange ratio, and energy expenditure from fat and carbohydrate. Heart rate, and rating of perceived exertion were also monitored for each test. The acute high-dose FO had no significant affect on fat use during exercise. In contrast, chronic supplementation significantly augmented total fat energy expenditure as compared to trials before supplementation in each of the three treatments versus trials prior to chronic supplementation (NM, 269.1 ? 49.8 v. 245.7 ? 36.2 Kcal, P = 0.009; HFM, 295.2 ? 40.2 v. 260.8 ? 36.4, P = 0.001; HFM+FO, 299.0 ? 38.7 v. 280.4 ? 35.9 Kcal, P = 0.002). These data suggest that chronic, but not acute FO supplementation enhanced the contribution of lipid during exercise in young active males.
Omega-3 fatty acids (n-3fa) in the form of fish oil (FO) have garnered much attention for their triglyceride (TG) lowering affect (1,2). The mechanistic action of FO and other n-3fa is believed to involve the suppression of enzymes engaged in TG synthesis and stimulation of beta-oxidation in the liver (1,2). Recent studies have demonstrated novel pathways that polyunsaturated fatty acids (PUFA), and in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from FO, enhance fatty acid oxidation (3). PUFA such as EPA and DHA are believed to mediate the repartitioning of metabolic fuels by stimulating fatty acid oxidation and ketogenesis, inhibiting fatty acid and TG synthesis, and reducing concentrations of malonyl-CoA. In vitro studies suggest that metabolites of EPA and DHA are more potent activators of fat oxidation than other fatty acids via the binding of the transcription factor, peroxisomal poliferator-activated receptor-alpha (PPAR-?)
Official Journal of The
American Society of Exercise Physiologists (ASEP)
ISSN 1097-9751
An International Electronic Journal
Volume 7 Number 1 February 2004
Nutrition and Exercise
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN
DEREK M. HUFFMAN, JODY L. MICHAELSON, TOM R. THOMAS
Exercise Physiology Program, Department of Nutritional Sciences, University of Missouri-Columbia, Columbia, MO 65211
ABSTRACT
CHRONIC SUPPLEMENTATION WITH FISH OIL INCREASES FAT OXIDATION DURING EXERCISE IN YOUNG MEN. Derek M. Huffman, Jody L. Michaelson, Tom R. Thomas. JEPonline. 2004;7(1):48-56. Recent evidence suggests that omega-3 fatty acids from fish oil (FO) stimulate fat oxidation in liver and perhaps skeletal muscle. Our purpose was to examine the effect of an acute high-dose and a chronic low-dose of FO on fat oxidation during exercise. Seven recreationally active males (age 21-27 yr) jogged for 60 min at 60 % VO2max in three trials administered in random order: 1) no meal (NM), 2) 4 h following a high-fat meal (HFM), and 3) 4 h following an isocaloric HFM partly substituted with FO (HFM+FO). The FO supplement contained 60 % eicosapentaenoic acid, and 40 % docosahexaenoic acid. Subjects then supplemented 4 g/day of FO for 3 wk and while remaining on the supplementation regimen, repeated the same three trials in random order. Indirect calorimetry was used for the determination of oxygen consumption, respiratory exchange ratio, and energy expenditure from fat and carbohydrate. Heart rate, and rating of perceived exertion were also monitored for each test. The acute high-dose FO had no significant affect on fat use during exercise. In contrast, chronic supplementation significantly augmented total fat energy expenditure as compared to trials before supplementation in each of the three treatments versus trials prior to chronic supplementation (NM, 269.1 ? 49.8 v. 245.7 ? 36.2 Kcal, P = 0.009; HFM, 295.2 ? 40.2 v. 260.8 ? 36.4, P = 0.001; HFM+FO, 299.0 ? 38.7 v. 280.4 ? 35.9 Kcal, P = 0.002). These data suggest that chronic, but not acute FO supplementation enhanced the contribution of lipid during exercise in young active males.
Omega-3 fatty acids (n-3fa) in the form of fish oil (FO) have garnered much attention for their triglyceride (TG) lowering affect (1,2). The mechanistic action of FO and other n-3fa is believed to involve the suppression of enzymes engaged in TG synthesis and stimulation of beta-oxidation in the liver (1,2). Recent studies have demonstrated novel pathways that polyunsaturated fatty acids (PUFA), and in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from FO, enhance fatty acid oxidation (3). PUFA such as EPA and DHA are believed to mediate the repartitioning of metabolic fuels by stimulating fatty acid oxidation and ketogenesis, inhibiting fatty acid and TG synthesis, and reducing concentrations of malonyl-CoA. In vitro studies suggest that metabolites of EPA and DHA are more potent activators of fat oxidation than other fatty acids via the binding of the transcription factor, peroxisomal poliferator-activated receptor-alpha (PPAR-?)
6g of fish oil (in capsule form) is plenty. Doesnt matter if you take them with or without food.beast544 said:
CyniQ
New Member
I just throw 2tbsp of flaxseed in with my shakes. I haven't taken the capsules in quite some time. I do eat salmon and tilapia a few times a week though.
beast544
New Member
Yeah, but...
Thanks for the advice and the article. But I read some article not too long ago about excessive use can be bad for the body. Is that true? And if so, how much is bad for you? I dont really remember the details of the article but I was suprised to read it.
Thanks for the advice and the article. But I read some article not too long ago about excessive use can be bad for the body. Is that true? And if so, how much is bad for you? I dont really remember the details of the article but I was suprised to read it.
Cyniq, is that salmon and tilapia farm raised? It should say on the package. If so, these are not necessarily good for you. The Omega 6:3 ratio is highly in favor of 6 with farm raised fish.
I have found the best thing with EFA is, as someone said, factor them into your macronutrient ratios. For example, if 20% of your intake is from fats, get 50% or so of this from EFA's/fish oil. So, if you eat 3,000 cals, then 600 calories of this is from fat. 600/9 cal per g of fat= 66.67 grams of fat per day, so get 20-30g or so from EFA/fish oil.
I have found the best thing with EFA is, as someone said, factor them into your macronutrient ratios. For example, if 20% of your intake is from fats, get 50% or so of this from EFA's/fish oil. So, if you eat 3,000 cals, then 600 calories of this is from fat. 600/9 cal per g of fat= 66.67 grams of fat per day, so get 20-30g or so from EFA/fish oil.
It is important to take your Vit E-and ONLY a natural Vit E, with the full spread of tocopherols--at the same time as your fish oil. Otherwise, the oils in the fish oil can become rancid within the body.
Flax oil is in no way, shape or form a substitute for fish oil. I consider it no less than a scam coming from the so-called health food industry. No matter how much you take, it does not elevate the vitally important DHA levels. You need fish oil for that.
Flax oil is in no way, shape or form a substitute for fish oil. I consider it no less than a scam coming from the so-called health food industry. No matter how much you take, it does not elevate the vitally important DHA levels. You need fish oil for that.
Swale, when looking at the ingredient list of the vitamin E, the natural version is "d-alpha tocopherol" NOT "dl-alpha" correct? The "dl" signifies artificial vit. E, IIRC.SWALE said:
bg65
New Member
BS- of course I'm not Swale, but "dl" does indicate the synthetic variety. A mixed natural tocopherol vit.E supp will have d-alpha, d-beta and d-gamma tocopherols. There might be more, but I know those for sure.
