Dr. John Berardi
I have been reading exercise and nutrition material written by a gentleman named Dr. John Berardi since the late 1990’s.
Since that time he has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – Supplementing with Fish Oil
Supplementing with fish oil is great for your health. Why? Because fish oil contains essential omega 3 fatty acids.
Important for good human health, omega 3 fatty acids are a form of polyunsaturated fats that are not made by the body, and must be obtained from the diet or through supplementation. Omega-3’s are comprised of alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Both the omega 3 (ALA) and omega 6 (linoleic acid) fatty acids are essential nutrients which must be obtained from food or supplements. The omega-6:omega-3 ratio will significantly influence the ratio of certain bodily hormones (eicosanoids) such as prostaglandins, leukotrienes, and thromboxanes; and will alter the body’s metabolic function.
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Omega 3 versus Omega 6
Unfortunately, omega 3 and omega 6 compete for the same metabolic enzymes, and when the ratio of omega 6 to omega 3 is too high in the body, synthesis of omega 3 is crippled.
This is why it is very easy to end up with a deficit of omega 3 fatty acids if additional omega 3s are not ingested through omega 3 supplementation. Thus accumulation of long-chain omega 3 fatty acids in tissues is more effective when they are obtained directly from supplements or when competing amounts of omega 6 analogs do not greatly exceed the amounts of omega 3.
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In fact, this ratio is so important that if you currently have an imbalance of omega 3 to omega 6, fixing the imbalance could have a profound effect on your body composition and workout recovery. Let’s see what JB has to say about it.
Tip: Fish Oil Rules
“I consider fish oil to be an essential supplement for fat loss.
Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat).
Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).”
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