Thread: Flax

Look up^^^^^^about three discussions.

I've read that 1 tablespoon per 100 lbs of body weight is the ideal dose of flax oil. Amazing stuff indeed!

TJohn

It comes from a seed but is often compressed to squeeze the oil out of it.

A lot of us use it as flax seed oil...some use it in capsules...I think some even eat the seeds??? <----seems like I heard that somewhere. But it is majorly good for you...good omega stuff for you.

Don't eat the seeds...your body won't digest them....instead eat the crushed (ground) seed...but make sure if you do this you keep them well-sealed. They 'spoil' very quickly.

Advantage to the ground seed is that is contains a healthy dose of insoluble fiber.

Flaxing your Muscles
By Kristin J. Reisinger

Most people are fed the notion that, in order to lose fat, you have to give up consuming fat. This is a large misconception. There are "good" fats and there "bad" fats, and those of us involved in fitness and bodybuilding are aware that we need some fat in our diets, as some fats are good for you. We've heard the term "essential fatty acids" (EFAs) and we've been told to try and incorporate fish into our diets at least three times each week. We also know to keep our saturated fat to a minimum. But what does this all mean? Which fats are the essential fatty acids? Why do we need them? And how much should we be taking in? Also, which fats should we avoid and what foods are these present in?

EFAs are polyunsaturated fatty acids (PUFA) that are also essential nutrients. This means that they cannot be manufactured in the body and, therefore, must be obtained through diet. They are the starting point - or the mortar and brick - for manufacturing all other fatty acids and hormone precursors necessary to support and build strong lean muscle while increasing stamina required for fitness and bodybuilding. They are considered the "good" fat that are also key components of many other physiological processes in the body. Two EFAs have been identified, including linoleic acid, LA (omega-6) and alpha-linolenic acid, ALA (omega-3). Two other omega-3s, which are not considered essential because they are metabolic derivatives of ALA, are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and the non-essential metabolic derivatives of LA include gamma-linolenic acid (GLA) and arachidonic acid (AA).

ALA and LA can be found in a variety of foods. Omega-3s are commonly found in many types of fish (salmon, tuna, halibut, trout, shrimp, and crab) and omega-6s are mainly found in many types of vegetable oils (canola, sunflower, safflower corn, soy, and peanut), other soy foods, walnuts and leafy greens. The recommendation for omega-3s is currently 1.3 percent of dietary energy intake based on a 2000 kcal which amounts to almost 3g / day. This does not take into consideration the active lifestyle of the bodybuilder, however. Those of us keeping dietary fats to a minimum might experiment more with quantities of EFAs depending on how much fat you allow into your diet. For example, suppose you are on a 3000 kcal program with 20 percent of your calories from fat. This results in 600 calories from fat - or 66g allocated to dietary fat primarily in the form of EFAs. That's a lot of salmon and tuna!

In these cases it is almost impossible to not consider EFA supplementation if you want to achieve optimal performance. To give an idea of how much is in the foods we eat, one 6.5 oz can of tuna fish contains approximately 0.5g of omega-3s and 3 oz of smoked salmon contains about the same. Thus, the current consumption of EFAs, primarily ALA, in the American diet is actually very low. It is also easy to assume that during cutting up phases of bodybuilding one might not be getting enough EFAs due to a low-energy diet with a reduced dietary fat content. This holds true for many women in the field, too, because of their common use of long-term, energy-restricted diets. Hence, the need for EFA supplementation has become a hot market in the sports supplement field and is a necessity for optimal results in bodybuilding and fitness.

One source of ALA that is the most abundant in omega-3s, and is also in the spotlight of "good" fats, is flax seed oil. It has the highest ratio of omega3mega 6 than any other source as well as a high amount of fiber, lignans (phytoestrogens being researched for their anticarcinogenic qualities), vitamins, and minerals. It has the highest content of PUFAs with minimal amounts of saturated fatty acids (SFA), also known as the "bad" fat. SFAs are the fats most abundant in butter, milk, cheese, beef, and coconut oil and happily get converted to stored bodyfat without many of the other "bells and whistles" of the PUFA family. ALA is also the precursor for other types of omega-3s including DHA and EPA, as well as hormone-like substances in the body called eicosanoids, which have a lot of benefits for the bodybuilder.

Eicosanoids include prostaglandins (naturally produced anti-inflammatory agents in the body) as well as other substances that aid in blood clotting, blood pressure, vascular dilatation, heart rate, immune response, and the production of cell membranes. It is also believed that when there is a lack of omega-3s in the diet (as we are currently seeing a prevalence of in the American diet), these processes are unable to perform optimally. Also, a lack of substrate for the production of cell membranes transpires - fat cell membranes in particular - making it difficult to release adipose from tissue. This is partially the reason why EFAs can potentially aid in fat loss. Other health benefits of EFAs supported by research include:

Increased uptake and utilization of oxygen as well as increased oxidation of stored bodyfat ~ are essential for the production of hemoglobin (substance produced in bone marrow which is responsible for the red blood cell's ability to transport oxygen to muscle tissue as well as carry carbon dioxide out of muscle tissue)

Increased metabolic rate because EFA's increase energy levels

Increased insulin sensitivity by delaying stomach emptying time; This allows the digestive system to absorb carbohydrates more slowly resulting in a decreased insulin response

Natural blood thinner therefore decreasing platelet aggregation (clotting of red blood cells) resulting in decreased risk of vascular disease, clotting and strokes

Decreased blood pressure due to its blood thinning abilities

Are converted into prostaglandins (natural anti-inflammatory agent produced in the body) that help decrease inflammation and pain; reduced muscle soreness after strenuous workouts and shortened recovery time

Increased brain function, mood and intelligence; the brain is 60 percent fat and needs omega-3s to function properly

Improved stamina and endurance due to optimal production of hormones

Reliable source of energy without increasing bodyfat

Increased production of hormones, including our favorite, testosterone

Provide soft, smooth and velvety skin

Aid in weight reduction and management by suppressing appetite and removing water from inflamed tissue due to their conversion into prostaglandins

As you can see, there's no real reason not to give flax a try. It is an excellent source of the "good" fat that we so readily hear we need. It has multiple benefits, all aiding in the bodybuilding lifestyle, as well as overall health and wellness. Flax seed oil can be incorporated into any diet by mixing into shakes, putting on salads, mixing in with your tuna fish, putting it in soup, or sprucing up any boring recipe you might be cooking in order to maximize muscle gains. Get ready to flax your muscles!

References
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