Linseed oil in bodybuilding. We are learning all utility.

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Hello, my dear fellow!

On the agenda of the next breeding place, and today it will be devoted to such products as flaxseed oil in bodybuilding . I'm sure many of you already know him personally, then the easier it will proceed our story. So, after reading you will learn all about its benefits and usefulness for all bodybuilders and people looking for their body composition.

Well, let's stay one's stomach :).

Linseed oil and bodybuilding: harmful or helpful?

First of all, it should be said that not all use in our daily nutritional activities, this type of oil. It seems to me that a little knowledge - the main reason why oil is still badly listed. After all, the price for it is quite a terrestrial taste - not nasty, and very specific, accessibility - perhaps steps. But there are still people put in their food baskets sunflower, olive and others like them oil. Today we will try to change their eating habits and learn everything you can about the linseed oil. We will look at this product from all sides and reveal its utility in relation to the construction of the correct proportions of the body.

Note:

All further narration will be conducted in the form of question and answer for a better assimilation.

№1. What is flaxseed oil?

This oil is produced (industrial method) from flax seeds. Len cultural (Common) - is an annual plant / flower, which after flowering and pollination throws seeds. Homeland flax considered mountainous regions of India, China and the Mediterranean. At the moment, there is no shortage in this culture, and it is cultivated in most continents, with a moderate climate zone. The world is used mainly as an oil as a dietary supplement. Linseed oil contains nearly 50%more omega-3 fatty acids than fish oil.

Most often sold in pharmacies and health shops specialized in liquid or capsule form. Industry produces its various kinds of herbs and supplements (selenium, etc) , for example such.

Flaxseed oil contains several nutrients that are necessary for a healthy lifestyle:

• Omega-3 fatty acids. More than half of the fat in flaxseed is omega-3 (alpha-linolenic fatty acid) . It is essential fatty acids (EFAs) which can not be developed naturally by the body and must be obtained from the outside.
• Omega-6 fatty acids. Flaxseed oil also contains linoleic acid NLC. The majority of omega-6 LC come into the diet of vegetable oils. This fatty acid is essential, especially in combination with omega-3. The ratio of 4: 1(i.e., 4 parts omega-3 to 1 part omega-6) is recommended to maintain optimal health. Not many people know that the ratio of the body should be exactly that, and very much part of overdoing (consume more) to omega-6.
• Omega-9 fatty acids. Also present in linseed oil, and the LCD are monounsaturated oleic acid. These acids increase the "good" and reduce "bad" cholesterol, helping to prevent the accumulation of plaque in the arteries.
• Fibres. Flax seeds contain both soluble and insoluble fiber. The first - dissolve in water and help to delay gastric emptying, keeping a sense of satiety. Second - remain in the gastrointestinal tract when moving food through it. They help to speed up the movement of food and waste through the body. This type of fiber has a laxative effect and helps to prevent constipation.

The percentage of the major components of flaxseed oil is as follows.

Note:

Note to all the girls who want to lose weight. A healthy diet should consist of roughly 2-4 times less omega-6 LC than omega-3. Typical diet (which are to us from America and distributed on the Internet) typically contain 14-25 times more omega-6 than omega-3.

№2. What are the benefits of flaxseed oil?

Get ready to be surprised at how much this product.

Thus, the main benefits include:

• studies show a diet high in omega-3 reduces the risk of heart disease and stroke;
• Omega-3s help reduce inflammation;
• Healthy eating omega-3 may help to reduce cholesterol levels and prevent accumulation of the latter in the arteries;
• Consumption of omega-3 may reduce blood pressure or to help prevent its growth;
• Omega-3 acids are useful for the development of the brain, which also help prevent memory loss and dementia;
• Omega-3 lowers blood glucose levels. And it has a positive effect on triglyceride levels and type 2 diabetes;
• effective against such mischief: dandruff, dry skin, poor nails;
• It contains many vitamins (B1, B2, C, E, carotene) and minerals (zinc, iron, magnesium, phosphorus, potassium and calcium) ;
• It is used to reduce elevated blood lipids, such as cholesterol and triglycerides;
• It can be applied to the skin to soothe irritation or soften roughness;
• may relieve some cases of PMS (premenstrual syndrome ) in women.

This is not an exhaustive list, but, in my opinion, everything is clear :).

№3. What is the role flaxseed oil in bodybuilding?

The main goal of bodybuilding - Composite molding own body, ie increase muscle mass and decrease body fat. In this connection, proper nutrition issues come to the fore. In most cases, the menu bodibildera (and not only) is not enough omega-3 fatty acids. In general, in the life of an athlete flaxseed oil solves the following major objectives:

• used as a means for weight loss (allows people who are obese, it is easier to get rid of body weight) ;
• Reduces the cooldown of tired muscles after exercise;
• increases endurance;
• increases the body's production of energy;
• promotes healing of sprains (ligament and muscle) ;
• It stimulates brown fat cells and increases the metabolic rate, which makes it easier to burn fat;
• PUFAs are structural unit cell membranes (including neural tissue cells) , they form the myelin sheath that allows neurons to properly conduct electrical impulses (Improved communication "brain-muscle") ;
• improves the absorption of calcium.

Now let's analyze in more detail some of the technical aspects:

Reducing inflammation

All activities in the gym induced damage to the muscle fibers - it causes growth and leads to bigger, stronger muscles. Also, after a workout last warm up, hurt, swell and weaken. By controlling the inflammation process can accelerate the recovery of the body and progress much faster. Recovery functions depend on the good health of the whole body, especially -serdechno circulatory system, which supplies the nutrients needed for growth. Flaxseed oil is intended to improve the state of the system, creating a direct channel for blood flow and oxygen transport / nutrients into the damaged structure.

Studies published in "Today's Dietitian" (USA) , suggests that the use of omega-3 oils (in combination with other nutrients, in particular - forms of vitamin E and antioxidants) decrease inflammation markers of muscle after exercise. In other words, it has an anti-inflammatory effect, which can reduce muscle and joint pain.

Improved insulin sensitivity

Insulin - a hormone that plays an important role in glucose metabolism. When glucose enters the bloodstream, the pancreas produces insulin, resulting in "shuttles" shuttle glucose into the cells, including muscle and fat chisle-. Due to the fact that bodybuilders eat a lot ( 5-6 times a day) , there is a risk of low sensitivity to insulin, which inhibits the ability of cells to recognize and take insulin glucose. New York Academy of Sciences noted that omega-3 fatty acids (contained in linseed oil) can improve insulin sensitivity. For builders, this means an improvement in glucose metabolism and decrease the likelihood of developing Type II diabetes.

Fat Loss

Nutrition experts in bodybuilding Dr. Mauro Pasquale in his notes published the following information: "Omega-3 fatty acids in flaxseed oil cause increased fat burning. This healthy fats that do not give a significant gain calories.Therefore, their consumption is very convenient for builders, especially during the drying of muscles . "

So, in general, remember the following important benefits of omega-fats for bodybuilders and fitness girls.

Now let's get the answer to the next question ...

№4. Is flaxseed oil helps to build muscle?

The first thing that comes to mind when it comes to building muscle - an increase in the diet of foods rich in protein .Yes, it is, however, researchers at the University nutrologii in Canada say that omega-3 fatty acids, combined with well-prepared training program also can help athletes to build muscle mass.

The study, published in the "Journal of Physiology" (USA) for 2007 , it was reported that omega-3 fatty acids (from fish oil) have a positive effect on the metabolism of muscle proteins. The study, conducted by researchers from the University of Laval in Quebec, animals (bulls) fed fish oil supplements.

After five weeks, the researchers found that animals are able to convert twice more amino acids for synthesis of proteins, in particular in their muscles. Omega-3 fatty acids are incorporated into the muscle cells, improving metabolism. The researchers note that their use increases the protein metabolism, restoring insulin sensitivity. As a result, the body starts to effectively utilize food for energy generation and repair damaged tissue. In another study it was shown that omega-3 fatty acids help prevent muscle loss in the elderly.

Actually, the science and the theory of finished now about practical issues, namely ...

№5. How and when to take flaxseed oil?

The best way to produce PUFAs - is to eat 3 or more servings of various kinds of fish each week. For example, these: salmon, chum salmon, pink salmon, sockeye salmon, sardines, herring, anchovies. For those who want to replace the linseed oil to fish oil, it is necessary to remember that 7 grams of linseed oil corresponds to 1 g of fish oil. For general maintenance of healthy adults it is recommended to use 1-2 tablespoons ( 15-30 ml) of flaxseed oil per day.For active in 2-3 tablespoons (or capsule) .

Note:

1 tablespoon ( 15 ml) of linseed oil contains 130 calories and seven grams of alpha-linolenic acid.

If you use the oil from the bottle, it is best to add it to your green salad, in extreme cases in carbohydrates (in the case of capsules) or any vegetables. Take in the morning, that is, 1 to 3rd meals (taking into account that only 5-6 ) .To purchase this product should be in pharmacies in dark bottles, after ascertaining the unexpired term of validity and the presence of the inscription - "cold pressed".

Well, perhaps, and everything you would like to tell. It remains to sum up and wave to each other :) handle.

Afterword

She went to the end of our next nutritional note, today, it has been devoted to this topic, as linseed oil in bodybuilding. I'm sure you learned a lot of new and useful and will certainly include this useful product in its product basket. I'm on it all, until we meet again!

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