Something fishy

Flex, July, 2004

Q | What's the best supplemental form of healthy fats?

A | I'm glad you asked. I'm a huge proponent of supplementing a bodybuilding diet with healthy fats. First, bodybuilders should be certain that they are getting plenty of healthy fats from their food choices. I recommend that each day you consume some of the following foods: salmon and other fatty fish, nuts and seeds, olives and olive oil, and avocados. On top of this, I recommend supplementing with flaxseed oil or fish oil either in pill or liquid form. Of these two, it appears that fish oil is the better choice, with flaxseed oil being a strong runner-up.

* Fish oil has a better fat profile | Fish oil contains more eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) than does flaxseed oil. Flaxseed oil is rich in alpha-linolenic acid (ALA). Recent research determined that EPA and DHA, the longer-chain omega-3 fatty acids, are more potent in their biological effects than is ALA. The omega-3s in fish oil are essential components of brain cells, nerve cells, visual receptors, adrenal glands and sex glands, and they are important for a whole host of other biological functions, as well. This makes fish oil a better source of healthy fats than flaxseed oil.

* Flaxseed oil must be converted in the body | Again, while flaxseed oil is a good second choice, it is inferior to fish oil because flaxseed oil must undergo a conversion process in the body. When you consume flaxseed oil, your body can make the existing omega-3s into those with the more desirable profile (DHA and EPA), but this extra step can be problematic for some. Most people should be able to convert fine (as long as the necessary cofactors are present; i.e., eating a healthy balanced diet). But a small percentage of the population may genetically be inefficient converters, for whom fish oil would be better than taking flax.

* Flax keeps better than fish oil | While fish oil is superior to flax in its nutritional profile, one advantage of flaxseed oil is that you can store it longer than fish oil. Fish oils are prone to going rancid very quickly, and they are seldom refrigerated, compounding the problem. In addition, fish oils are more subject to pollution issues, unlike organically grown flax. If this is a concern of yours, then flax may be the better option for you.

Dosage | I recommend that you take two or three grams of fish oil per day, as one or two doses, with meals. If you opt for flax, take one to three grams two or three times per day with meals.

RELATED ARTICLE: MUSCLE MORSELS

Few bodybuilders take all the glutamine they should for maximal gains. Try taking four doses of 5 to 10 grams (g) per day--upon rising, preworkout, postworkout and before bed. Work up to this amount gradually, increasing the dosage from where you are now by about 5 g per week, until you reach 30-40 g per day. Higher glutamine levels may benefit your training, recovery and digestion.