Sport Good/bad fats
- Thread starter Phee
- Start date
Sport Fitness
Everyone should be eating healthy fats, whether gaining muscle weight, or trying to lose fat weight. Healthy fats include fish oils (whether in pill form or from actual fish), olive oil, nuts (peanuts, walnuts, almonds, etc), flax seed oil, and even fat from dairy and meats aren't bad ideas.
Bad fats are usually pretty obvious, anything fried. Bad fats usually go hand in hand with bad carbs, fatty protein sources...
Bad fats are usually pretty obvious, anything fried. Bad fats usually go hand in hand with bad carbs, fatty protein sources...
Bad fats are saturated fats because of the saturated bonds that the body can't break down, the good fats and mono and polysaturated fats which are found in avocado, nuts, fish etc.
Trans Fats and Hydrogenated fats are generally speaking not healthy in any way.
Oh right. Forgot about those. Yes, those aren't good.
But don't be afraid of Saturated fat
Oh I mentioned it alright, good shtuff for sure.
It's important to note that saturated fats aren't necessarily evil.
Too much saturated fat is what's bad for you. In general if you keep it moderate, its fine.
You want around 30% of your daily calories to come from fat. NEVER drop below 25%, as that can cause problems with your health. dry skin/hair, brittle nails, lowered testosterone (and other hormone) levels.
And of that 30% you want an even balance between saturated, mono unsaturated, and poly unsaturated fat...possibly giving saturated fat the shaft a bit. Meaning you could take in 8% of your calories from saturated fat, and 11% for mono, and 11% for poly unsaturated fat.
then just make sure you're getting plenty of omega 3 and omega 6 (eating fatty fish like salmon is your best bet...flaxseed oil is rather inefficient in terms of omega 3 and 6).
You want around 30% of your daily calories to come from fat. NEVER drop below 25%, as that can cause problems with your health. dry skin/hair, brittle nails, lowered testosterone (and other hormone) levels.
And of that 30% you want an even balance between saturated, mono unsaturated, and poly unsaturated fat...possibly giving saturated fat the shaft a bit. Meaning you could take in 8% of your calories from saturated fat, and 11% for mono, and 11% for poly unsaturated fat.
then just make sure you're getting plenty of omega 3 and omega 6 (eating fatty fish like salmon is your best bet...flaxseed oil is rather inefficient in terms of omega 3 and 6).
Actually the body can quite easily break down saturated fats, your body's doing it right now
The difference Phee is what everypenny described, although it has to do with the fluidity and the way the fats stack next to each other. That doesn't mean you need to avoid saturated fats, but to rather monitor and restrict.
Another point, i disagree with malkore on the point about omega 6. A typical ratio should be around 1:2 (3-6); but for the average person this is more like 1-20. The problem is that omega 6's are pro-inflammatory, so if you know anything about cardiovascular disease this is defintely not what you want. There you should at least focus on consuming more omega 3's - not 6's.
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The Omega 3, 6 and 9 groups of fatty acids all contain essential fatty acids necessary for good health.
The difference between them lies in the position of the first double bond from the methyl end or the Omega end of the carbon chain. As its name implies, the Omega 3 fatty acids have their first double bond at the 3rd position from the end of the chain, and likewise with the other two. Omega 6 has its first double bond at the 6th position from the end and Omega 9 has it at the 9th position from the end of the chain.
The following table represents the main fatty acids found in Omega 3, 6 and 9:
Main components of Omega 3, 6, 9
Omega 3:
alpha-linolenic acid ALA
eicosapentaenoic acid EPA
docosahexaenoic acid DHA
Omega 6:
Linolenic acid LA
Gamma-linolenic acid GLA
Dihomogamma linolenic acid DLA
Arachidonic acid AA
Omega 9
Oleic acid OA
Omega 3
The most important 2 fatty acids in the Omega 3 family are EPA and DHA as these are in limited supply and only found in any real quantities in oily fish and fish oil supplements. Although DHA is important for pregnant and nursing mothers and for young children for healthy development of the brain and vision, EPA can be considered the most important for everyone else as it is necessary for the efficient functioning of the brain and the body at a cellular level.
The Omega 3's have anti-inflammatory and anti-coagulant properties as well as many other important health benefits. They reduce inflammation and can provide protection against cardiovascular disease, arthritis, skin conditions, depression and other mood-related disorders.
Omega 6
Although Omega 6 is generally classed as pro-inflammatory, paradoxically, GLA, when sourced dietetically, has anti-inflammatory properties. It can help the bloating and pain associated with PMS. It also maintains healthy skin, hair and nails and generally helps to bring about hormonal and emotional balance.
Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health. Together they affect the production of hormonal type messengers called eicosanoids, which has an impact on inflammation in the body and all functions at a cellular level.
Omega 9
Omega 9 also has many preventative qualities as its main component, Oleic acid, helps to reduce the risk of arteriosclerosis, cardiovascular disease and stroke. Borage oil contains both Omega 6 and Omega 9 in the form of Gamma-linolenic acid and Oleic acid and is in fact, one of the best sources of GLA.
Pure EPA therefore contains a blend of all 3 of the important fatty acids EPA, GLA and OA making it an excellent choice of omega 3 6 9 supplement.
Benefits of Omega 3 6 9
Omega fatty acids are polyunsaturated fats. They are healthier than saturated fats and have many metabolic functions. There are many benefits of omega 3 6 9 supplementation.
Omega 3 and omega 6 fatty acids are essential fatty acids (EFA’s). Our bodies cannot manufacture them, and we must consume them in our diets. Omega 9 fatty acids are not essential. Our bodies need omega 9 fats, but we can manufacture them from other sources.
Omega 3 fatty acids prevent heart disease and the complications of heart attack. People who take omega 3 fatty acids have a lower mortality rate after heart attack than those who do not.
Omega 3 EFA’s improve cardiac risk factors, and help prevent CHD. They normalize lipid levels, lower blood pressure and improve glucose metabolism.
Omega 3’s may be helpful in a number of other conditions, to. Rheumatoid arthritis, depression, autism, and many other conditions may be improved by taking omega 3 EFA’s. They are necessary for growth and development, especially in the development of nervous tissue, and may improve cognitive function and emotional health.
Omega 6 fatty acids compete for enzymes with omega 3 EFA’s, so the amounts of the two need to be properly balanced. Less research has been done on omega 6 EFA’s than on omega 3’s. Most omega 6 fatty acids produce an inflammatory response that may be necessary for healthy immune system function. Research is beginning to indicate that one omega 6 EFA is, however, a powerful anti-inflammatory agent, and may be even more important for healthy hearts than omega 3 oils.
Omega 9, as mentioned, is not an essential fatty acid. Omega 9 oils are monounsaturated, and are found in olive oil. Olive oil is known to have beneficial health effects, and omega 9 oils may be necessary for healthy immune system functioning.
The benefits of omega 3 6 9 include all of the benefits of all three types of fatty acid. The amounts and ratios of each fatty acid are balanced to optimal levels of each. Taking an omega 3 6 9 supplement is a good way to ensure that you are getting essential nutrients for your good health. Pure EPA is a fantastic balance of omega 3 6 9.
Source: Omega 3 6 9 Benefits
========================================================
Know your different types of other fats:
Know Your Fats
=========================================================
The Fats "Round Table" by John Berardi:
TESTOSTERONE NATION - Fat Roundtable
=========================================================
Saturated fats killer or Testosterone Booster?
TESTOSTERONE NATION - Saturated Fat: Killer or Testosterone Booster?
=========================================================
A quick article on Saturated Fats: (the basic skinny, not very informative, IMO)
Saturated Fats
=========================================================
Spread peace, love, and happiness to all.
Best wishes
Chillen
The difference between them lies in the position of the first double bond from the methyl end or the Omega end of the carbon chain. As its name implies, the Omega 3 fatty acids have their first double bond at the 3rd position from the end of the chain, and likewise with the other two. Omega 6 has its first double bond at the 6th position from the end and Omega 9 has it at the 9th position from the end of the chain.
The following table represents the main fatty acids found in Omega 3, 6 and 9:
Main components of Omega 3, 6, 9
Omega 3:
alpha-linolenic acid ALA
eicosapentaenoic acid EPA
docosahexaenoic acid DHA
Omega 6:
Linolenic acid LA
Gamma-linolenic acid GLA
Dihomogamma linolenic acid DLA
Arachidonic acid AA
Omega 9
Oleic acid OA
Omega 3
The most important 2 fatty acids in the Omega 3 family are EPA and DHA as these are in limited supply and only found in any real quantities in oily fish and fish oil supplements. Although DHA is important for pregnant and nursing mothers and for young children for healthy development of the brain and vision, EPA can be considered the most important for everyone else as it is necessary for the efficient functioning of the brain and the body at a cellular level.
The Omega 3's have anti-inflammatory and anti-coagulant properties as well as many other important health benefits. They reduce inflammation and can provide protection against cardiovascular disease, arthritis, skin conditions, depression and other mood-related disorders.
Omega 6
Although Omega 6 is generally classed as pro-inflammatory, paradoxically, GLA, when sourced dietetically, has anti-inflammatory properties. It can help the bloating and pain associated with PMS. It also maintains healthy skin, hair and nails and generally helps to bring about hormonal and emotional balance.
Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health. Together they affect the production of hormonal type messengers called eicosanoids, which has an impact on inflammation in the body and all functions at a cellular level.
Omega 9
Omega 9 also has many preventative qualities as its main component, Oleic acid, helps to reduce the risk of arteriosclerosis, cardiovascular disease and stroke. Borage oil contains both Omega 6 and Omega 9 in the form of Gamma-linolenic acid and Oleic acid and is in fact, one of the best sources of GLA.
Pure EPA therefore contains a blend of all 3 of the important fatty acids EPA, GLA and OA making it an excellent choice of omega 3 6 9 supplement.
Benefits of Omega 3 6 9
Omega fatty acids are polyunsaturated fats. They are healthier than saturated fats and have many metabolic functions. There are many benefits of omega 3 6 9 supplementation.
Omega 3 and omega 6 fatty acids are essential fatty acids (EFA’s). Our bodies cannot manufacture them, and we must consume them in our diets. Omega 9 fatty acids are not essential. Our bodies need omega 9 fats, but we can manufacture them from other sources.
Omega 3 fatty acids prevent heart disease and the complications of heart attack. People who take omega 3 fatty acids have a lower mortality rate after heart attack than those who do not.
Omega 3 EFA’s improve cardiac risk factors, and help prevent CHD. They normalize lipid levels, lower blood pressure and improve glucose metabolism.
Omega 3’s may be helpful in a number of other conditions, to. Rheumatoid arthritis, depression, autism, and many other conditions may be improved by taking omega 3 EFA’s. They are necessary for growth and development, especially in the development of nervous tissue, and may improve cognitive function and emotional health.
Omega 6 fatty acids compete for enzymes with omega 3 EFA’s, so the amounts of the two need to be properly balanced. Less research has been done on omega 6 EFA’s than on omega 3’s. Most omega 6 fatty acids produce an inflammatory response that may be necessary for healthy immune system function. Research is beginning to indicate that one omega 6 EFA is, however, a powerful anti-inflammatory agent, and may be even more important for healthy hearts than omega 3 oils.
Omega 9, as mentioned, is not an essential fatty acid. Omega 9 oils are monounsaturated, and are found in olive oil. Olive oil is known to have beneficial health effects, and omega 9 oils may be necessary for healthy immune system functioning.
The benefits of omega 3 6 9 include all of the benefits of all three types of fatty acid. The amounts and ratios of each fatty acid are balanced to optimal levels of each. Taking an omega 3 6 9 supplement is a good way to ensure that you are getting essential nutrients for your good health. Pure EPA is a fantastic balance of omega 3 6 9.
Source: Omega 3 6 9 Benefits
========================================================
Know your different types of other fats:
Know Your Fats
=========================================================
The Fats "Round Table" by John Berardi:
TESTOSTERONE NATION - Fat Roundtable
=========================================================
Saturated fats killer or Testosterone Booster?
TESTOSTERONE NATION - Saturated Fat: Killer or Testosterone Booster?
=========================================================
A quick article on Saturated Fats: (the basic skinny, not very informative, IMO)
Saturated Fats
=========================================================
Spread peace, love, and happiness to all.
Best wishes
Chillen
Would that be an objection to what i wrote?
No, unless you reading comprehension makes it so.
How are you?
Hope things are well.
Best wishes
Chillen
Fish oil and (Flax oils) are great supplements.
And, to clarify Saturated fats are a needed in the diet, and serve an important function, but should be a small amount, while monoUsaturated and polyUnsaturated fats should be the majority (such what is in the almighty, all-powerful, Natty Peanut Butter-->
).Best wishes
Chillen
No, unless you reading comprehension makes it so.
How are you?
Hope things are well.
Best wishes
Chillen
Oh OK well i don't haha.
Yes things are well thank you; Actually I'm pretty busy, I've already begun studying for the exam to get into medicine which is in 6 months or so. Wouldn't you guys feel special to have a medical student lurking this forum
hahaBut with the fish oils, like Chillen said, fish oil supplements are definitely worth considering - in fact, my professor who doesn't believe in supplements regularly take them daily an thinks everyone else should to, which is backed up substantially by qaulity evidence.
Oh OK well i don't haha.
Yes things are well thank you; Actually I'm pretty busy, I've already begun studying for the exam to get into medicine which is in 6 months or so. Wouldn't you guys feel special to have a medical student lurking this forum
But with the fish oils, like Chillen said, fish oil supplements are definitely worth considering - in fact, my professor who doesn't believe in supplements regularly take them daily an thinks everyone else should to, which is backed up substantially by qaulity evidence.
I wish you the best in passing the exam! No procrastination ......or I bust dat @SS!
Procrastination develops a Frustration Sensation.
Which then leads to:
Head Constipation Creation.
and
Banging the head on table Animation.
Any questions?
Wish you the best of luck!
Best wishes
Chillen
Be careful if you have a genetic tendency to heart disease or high LDL blood cholesterol levels. Saturated fat raises both LDL cholesterol and HDL cholesterol, but LDL (the bad kind) more.
(Trans fats or hydrogenated oils are worse, raising LDL while lowering HDL.)