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  • We rarely ever think of something such as oils from fish to have any significant benefit

  • to our health.

  • Heck, as fitness enthusiasts, we hardly even think of supplements outside of the ones that

  • improve your gains.

  • Perhaps we should give more attention to our health, considering that our gains are all

  • for naught if we don't take good care of ourselves.

  • And with such an amazing track record, fish oil certainly should be on the top of your

  • list.

  • So, what is fish oil, and how does it help?

  • The active components of fish oil are two omega-3 fatty acids: eicosapentaenoic acid,

  • or EPA, and Docosahexaenoic acid, or DHA.

  • They cannot be made the body, thus eating it is the only way to go, with fish oil being

  • a top source.

  • Fish oil's benefits for health are well-documented.

  • The most notable benefit is lowering blood triglycerides, especially for people currently

  • dealing with high lipid profiles outside of cholesterol.

  • There's also connections to lowering blood pressure and reducing general inflammation,

  • and strong evidence in aiding those dealing with severe depression.

  • There are also connections of DHA and improved memory formation and protecting against retinal

  • angiogenesis, which improves your eye health.

  • There are also dabs of evidence suggesting improved bone health and reduced diabetes.

  • Overall, the health benefits are quite miraculous to say the least.

  • Many believe the most important factor for taking fish oil is to lower omega-6 to omega-3

  • ratios.

  • It's been shown that when omega-6 levels are abundantly higher than omega-3s, which

  • is the case for most Western populations, there tend to be a slew of adverse effects

  • ranging from asthma to cancer.

  • The ultimate aim is to achieve a 1 to 1 ratio.

  • Unfortunately, most Western diets have ratios of FIFTEEN to one or worse.

  • To counteract this, a good starting point on how much you should take is 250 milligrams

  • of EPA and DHA combined.

  • A more optimal amount is roughly 1 gram of EPA and 500 milligrams of DHA.

  • Some of the best fish sources with the least contaminants are non-predatory and non-bottom-feeding

  • fish such as mackerels, cods, or sardines.

  • And yes, it can also be obtained through non-fish sources such as flaxseeds and walnuts, but

  • bear in mind that you will need to consume much higher amounts to reach the recommended

  • EPA and DHA levels.

  • As great as all the health benefits might be, you probably still have one more question:

  • can fish oil help with your gains?

  • Sorry bros, but this one is pretty much a blank.

  • Even though there are some indication that fish oil can suppress downstream regulators

  • of the muscle-inhibiting myostatin, there's no study that guarantees it.

  • There is some research that suggest fish oil can help with muscle soreness, but only in

  • much higher doses than usually recommended.

  • Same goes for weight loss, where only rat studies saw results, but at doses that are

  • extremely impractical for human consumption.

  • And the only human trials noted minimal effects for only lean individuals or those on a calorie

  • restricted diet.

  • Which is a given to begin with.

  • Performance improvements are also lackluster, with no significant influence of VO2max nor

  • strength output.

  • But, the lack of fitness improvements shouldn't scare you from taking fish oil.

  • There's just too much on the line in terms of health that you are leaving on the table

  • if you choose not to get enough of your omega-3 fatty acids.

  • Keep your health in check, so you can keep your gains on deck.

  • Support PictureFit and get a hold of your own snazzy PictureFit T-Shirt or Tanktop by

  • clicking the link in the description.

  • In fact, that link will give you 20% off your entire purchase for a limited time.

  • For those of you that already have PictureFit apparel, come share it with me on my Instagram

  • account, @picturefit, of you rocking that tee and I will love you for life!

  • As always, thanks for watching!

We rarely ever think of something such as oils from fish to have any significant benefit


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    joey joey に公開 2021 年 05 月 07 日