Fat Burning and Muscle Building Foods
Fat Burning and Muscle Building Foods...Flax seeds and flax seed oil
Carrying on from my last post about fortified eggs which touched upon the benefits of flax seed and essential fatty acids for building muscle...in this post I will go into more detail about flax seed, flax seed oil, and how to use them...because they are not only great for putting on muscle...but also for burning fat.
The use of EFA and flax seed/oil is popular with competitive bodybuilders and is yet another example of the innovative understanding that bodybuilders have for nutrition (that now the general population are becoming aware of). Flax seeds are a rich source of Omega 3 fatty acids and also abundant in fibre, lignans, vitamins, minerals and protein. Flax seeds contain both soluble and insoluble fibre and importantly contain a special fibre called mucilage. Mucilage helps stabilize blood sugar levels, protects against bowel cancer and is a natural laxative. Plus, a 100 grams of flax seeds produces 25 grams of protein (4 grams of protein per tablespoon), which is great considering the other nutrients obtained along with this.
Omega-3 fatty acid is sometimes defined as "anti-fat" due to its ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid increases the fluidity of cell membranes, increases the uptake of nutrients into the cell and removal of waste from the cell. More efficient cellular function results in an increased rate of fat burning. Whereas, low-fat diets tend to result in poor hormone production which leads to a slower metabolism. Because of this, flaxseed is not only one of the best muscle building foods...but also one of the best fat burning and muscle building foods. See last post for more benefits of flaxseed for bodybuilders.
The body uses about 20 fatty acids to maintain normal function. Our bodies can synthesize all but two, Omega-3 and Omega-6. These two fatty acids must be obtained in proper balance through foods or supplements. Most people typically do not consume enough Omega-3 fatty acids in comparison to Omega-6 fatty acids (current ratio is 1:20, whereas ideal is 1:4 ratio). Moreover, using a (bodybuilding) diet that attempts to reduce fat intake means supplementing with Omega-3 fatty acid is essential.
Flaxseed oil or whole seeds?
From a nutritional standpoint, seeds are the better choice. Most of the nutrients are contained in the flax seed but seeds are also higher in calories, which makes seeds an off-season option. To absorb the oil and nutrients the seeds must be cracked or ground up (use a coffee grinder). You can add the ground up seeds to cereal, salads, protein shakes, rice, or just eat them plain – they have a nutty (but not strong) taste. One needs three times the amount of seeds to get the oil equivalent. The flax seed oil gives you a concentrated source and convenience that may give
using oil the edge for a competitive bodybuilder.
How to use flax seed oil...
Flax seed oil is best taken with other food. Consume one teaspoon of flax seed oil with breakfast, lunch and dinner. This is a moderate dose and should be increased from teaspoon to tablespoon in off-season (3 teaspoons equal 1 tablespoon). Do not be afraid to add Omega-3 fatty acid supplementation to any pre-contest diet. The numerous benefits and fat burning assistance outweighs the calories. Flax seed oil should not be raised to a temperature of more than 120°F/49°C. You need to add flax seed oil to your food after cooking, use as a dressing on salad, added to other liquid drinks, or consumed directly.
Be selective when you purchase flax seed oil. Flax seed oil is readily denatured by oxygen, heat and light. Flax seed oil must be carefully produced, packed under nitrogen in light-proof containers and refrigerated until used (do not buy flax seed oil sold in a glass bottle or on the shelf – get from the refrigerator section in a light-proof, black container). Use as quickly (fresh) as possible. Stay tuned for my next post when I cover how you can get more info on the best fat burning and muscle building foods.
Carrying on from my last post about fortified eggs which touched upon the benefits of flax seed and essential fatty acids for building muscle...in this post I will go into more detail about flax seed, flax seed oil, and how to use them...because they are not only great for putting on muscle...but also for burning fat.
The use of EFA and flax seed/oil is popular with competitive bodybuilders and is yet another example of the innovative understanding that bodybuilders have for nutrition (that now the general population are becoming aware of). Flax seeds are a rich source of Omega 3 fatty acids and also abundant in fibre, lignans, vitamins, minerals and protein. Flax seeds contain both soluble and insoluble fibre and importantly contain a special fibre called mucilage. Mucilage helps stabilize blood sugar levels, protects against bowel cancer and is a natural laxative. Plus, a 100 grams of flax seeds produces 25 grams of protein (4 grams of protein per tablespoon), which is great considering the other nutrients obtained along with this.
Omega-3 fatty acid is sometimes defined as "anti-fat" due to its ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid increases the fluidity of cell membranes, increases the uptake of nutrients into the cell and removal of waste from the cell. More efficient cellular function results in an increased rate of fat burning. Whereas, low-fat diets tend to result in poor hormone production which leads to a slower metabolism. Because of this, flaxseed is not only one of the best muscle building foods...but also one of the best fat burning and muscle building foods. See last post for more benefits of flaxseed for bodybuilders.
The body uses about 20 fatty acids to maintain normal function. Our bodies can synthesize all but two, Omega-3 and Omega-6. These two fatty acids must be obtained in proper balance through foods or supplements. Most people typically do not consume enough Omega-3 fatty acids in comparison to Omega-6 fatty acids (current ratio is 1:20, whereas ideal is 1:4 ratio). Moreover, using a (bodybuilding) diet that attempts to reduce fat intake means supplementing with Omega-3 fatty acid is essential.
Flaxseed oil or whole seeds?
From a nutritional standpoint, seeds are the better choice. Most of the nutrients are contained in the flax seed but seeds are also higher in calories, which makes seeds an off-season option. To absorb the oil and nutrients the seeds must be cracked or ground up (use a coffee grinder). You can add the ground up seeds to cereal, salads, protein shakes, rice, or just eat them plain – they have a nutty (but not strong) taste. One needs three times the amount of seeds to get the oil equivalent. The flax seed oil gives you a concentrated source and convenience that may give
using oil the edge for a competitive bodybuilder.
How to use flax seed oil...
Flax seed oil is best taken with other food. Consume one teaspoon of flax seed oil with breakfast, lunch and dinner. This is a moderate dose and should be increased from teaspoon to tablespoon in off-season (3 teaspoons equal 1 tablespoon). Do not be afraid to add Omega-3 fatty acid supplementation to any pre-contest diet. The numerous benefits and fat burning assistance outweighs the calories. Flax seed oil should not be raised to a temperature of more than 120°F/49°C. You need to add flax seed oil to your food after cooking, use as a dressing on salad, added to other liquid drinks, or consumed directly.
Be selective when you purchase flax seed oil. Flax seed oil is readily denatured by oxygen, heat and light. Flax seed oil must be carefully produced, packed under nitrogen in light-proof containers and refrigerated until used (do not buy flax seed oil sold in a glass bottle or on the shelf – get from the refrigerator section in a light-proof, black container). Use as quickly (fresh) as possible. Stay tuned for my next post when I cover how you can get more info on the best fat burning and muscle building foods.
posted by Richard Hargreaves at 4:41 AM
0 Comments:
Post a Comment
<< Home