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Got Supplements #5: Salmon Oil

Before i begin, please remember i’m not an expert nor have i learned any of what i’m about to write, i’ve just done extensive reading over the years on these kinds of subject and the scientific proof/research that has been carried out, so if i get something wrong, feel free to correct me :)

We are all pre disposed to believe that fat is bad.

The term fat has been associated with such negative images that each time we associate it with anything it automatically becomes something that can’t be good for you. In reality this shouldnt be the case. In fact there are certain fats that are necessary for your diet, health and that can actually assist in your weight loss goals. Gone are the days where eating fat means high cholesterol and heart disease. You just need to know which ones are good for you.

I get frustrated each time I post something and people comment with assumptions that just have no basis. Examples: “i don’t eat avocados because they are fattening” “I stay away from almonds because they have such a high fat content” “isn’t oil bad for you?”, etc. In truth these people would probably rather eat a bowl or rice instead of an avocado. Huge mistake. Or Low Fat Ice cream, great, but wait, whats the sugar count there? (that’s right, you’re guilty).

So what are examples of good fats? :

Fat and Sports: Everyone seems to think that only carbohydrates can help enhance and support your sport. However as we’ve discussed in the past, Protein also plays a major role. The same goes for Fat. A sports medicine article i read, says it perfectly:

“”Fat provides the highest concentration of energy of all the nutrients. One gram of fat equals nine calories. This calorie density, along with our seemingly unlimited storage capacity for fat, makes fat our largest reserve of energy. One pound of stored fat provides approximately 3,600 calories of energy. While these calories are less accessible to athletes performing quick, intense efforts like sprinting or weight lifting, fat is essential for longer, slower lower intensity and endurance exercise such as easy cycling and walking.

Fat provides the main fuel source for long duration, low to moderate intensity exercise (endurance sports such as marathons, and ultra marathons). Even during high intensity exercise, where carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate (glycogen).

Using fat for fuel for exercise, however, is dependent upon these important factors:

  • Fat is slow to digest and be converted into a usable form of energy (it can take up to 6 hours).
  • Converting stored body fat into energy takes time. The body needs to breakdown fat and transport it to the working muscles before it can be used as energy.
  • Converting stored body fat into energy takes a great deal of oxygen, so exercise intensity must decrease for this process to occur.

For these reasons, athletes need to carefully time when they eat fat, how much they eat and the type of fat they eat.  In general, it’s not a great idea to eat fat immediately before or during intense   exercise. ”

Source: Sports Nutrition – How Fat Provides Energy for Exercise

 

 

To keep it simple: eat healthy monounsaturated and polyunsaturated fats, reduce your saturated fats (but still take some as they make up 1/2 of cell membrane structure, calcium absorption and  immune function and aid in body’s synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins source: Mark’s Daily Apple) and eliminate your trans fats. Here is a table to help you out.

GOOD FATS
Monounsaturated   fatPolyunsaturated   fat
Olive oilSoybean   oil (has Omega 6)
Canola oilCorn   oil (has Omega 6)
Sunflower oil (has Omega 6s)Safflower   oil
Peanut oil (has Omega 6)Walnuts   (has Omega 6)
Sesame oil (has Omega 6)Sunflower,   sesame, and pumpkin seeds (has Omega 6)
AvocadosFlaxseed
OlivesFatty   fish (salmon, tuna, mackerel, herring, trout, sardines)
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans,   cashews) (has Omega 6 and 3)Soymilk
Nut butter (has Omega 6)Tofu

 

 

BAD FATS
Saturated fatTrans   fat
High-fat cuts of meat (beef, lamb, pork)Most commercially baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Chicken with the skinMost   Packaged snack foods (crackers, microwave popcorn, chips)
Whole-fat dairy products (milk and cream)Stick   margarine
ButterVegetable   shortening
CheeseFried   foods (French fries, fried chicken, chicken nuggets, breaded fish)
Ice creamMost   Candy bars
Palm and coconut oil
Lard

 

The goal is to eat a right amount of good fats to help moderate both your mental and physical health. But even with the good fats there are some differences. As you see above i’ve stressed where Omega 6s can be found; this is because Omega 6 is known to be pro-inflammatory where as Omega 3  are less so, thus the need for a close as possible 1:1 ratio between the both of them. But you will notice that in our diets we actually do eat a lot more of Omega 6s, which is fine, but unfortunately we don’t eat enough Omega 3s. In comes fish and fish oil. Not only does it balance out the Omega 6 but it also contains lots of the EPA and DHA fatty acids, which are essential to brain and retinal development.

So what Fish Oils should you take? People usually go for the good old omega 3s which is fine and great but I’m a believer in Salmon Oil as it is much more nutrient dense (see below)

Picture4 1

source: Mark’s daily apple

I get my salmon oil from NOW Foods, sold exclusively in the Philippines through Watson Pharmacies.

NOW Salmon Oil

 

10 COMMENTS

    1. theseus July 23, 2012 at 11:27 am

      Hi erwan! For those young adults or tweeners, as people say, don’t they need calcium from milk? Which is better for them, whole-fat or low-fat? I have two more questions but are off-topic.. Before a marathon or any sporting event, what do you eat? Also, how tall are you? Thanks!

    Reply
      1. Erwan July 31, 2012 at 2:29 am

        doesnt matter really, sometimes i drink whole milk, sometimes low fat, just dont overdo it.
        calculate how much carbs you are going to need for the effort, i usually go for a peanut butter sandwich

      Reply
    1. Olivr July 23, 2012 at 3:54 pm

      Of course, fats aren’t always bad. I’m currently working on a research about fats and oils from natural sources, and evaluating their health benefits. You seem to know a lot about the chemistry-side of what your saying. Nice.

    Reply
      1. Erwan July 31, 2012 at 2:26 am

        i’d be interested to see that paper

      Reply
    1. rafael Amorganda August 9, 2012 at 4:14 pm

      http://c0014294.r32.cf1.rackcdn.com/x2_c4c3542 ….this is from your locker..im a fan of you..i learned a lot from your pictures…im also using some of your supplements..thank u for sharing it…just want to know whats the nem of the supplement 3rd bottle from Goji that you are using in this picture..congrats nice time in 70.3,,

    Reply
      1. Erwan August 14, 2012 at 10:00 am

        thanks Rafael! much appreciated.

      Reply
    1. MC August 22, 2012 at 10:11 am

      Hi Erwan. First, I wanted to thank you for sharing this info :)

      Just wondering though, when you say reduce consumption of saturated fats, how much intake of these would you say is the right amount?

      A teaspoon of butter a day? A cup of creamy ice cream once a month?

      I ask because my husband and I were just talking about this yesterday. We don’t use cream when cooking, but butter has been a staple recently. For a about two months now, we’ve been using butter for toasts and pasta.

      We run about four times a week, on the treadmill, for a minimum of 20 to 40mins. So when working out, we feel kinda guilty eating butter, and we avoid cream completely.

      What’s your take on this? I know you love butter, like every other French man, hehe. But how much of this would you advise to eat?

      Thank you and more power!

    Reply
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    1. Scotty May 26, 2013 at 8:47 am

      ViewSonic’s gTablet is a ten-inch tablet computer operating Android 2.two. Less high priced items are truly uncomplicated to make funds centered on greater quantities.

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    Reply
    1. Catherine January 8, 2014 at 4:13 pm

      Hello Erwann. What do you think about Virgin Coconut Oil, a medium chain fatty acid?A lot of studies have been done with VCO and the oil has been linked to a lot of health benefits.

    Reply
 

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I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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