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Recommended Serving
A base level of Essential Fatty Acids (EFA's) of around 30g per day is
recommended for a 200lb person, with roughly 20g from alpha linolenic acid
(omega 3) and 10g from linoleic acid (omega 6). If the none-essential omega 9
fatty acid is being taken, around 10g per day is also recommended.
Depending on the type of diet
being followed, this level can increase to as high as 100g per day or even
higher, although it is suggested that you build up to higher levels as these
oils can have a laxative effect in large dosages.
Bear in mind that at 9 calories
per gram, when taking high doses of EFA's you need to moderate carbohydrate
levels to balance your daily calorie needs.
Serving Timings
It is best to take EFA's
spread evenly throughout the day, preferably at meal times. Most people would
take 3 servings per day, with each of their main solid food meals. When taking
higher dosages, it is better to split it across more meals.
How to Take It
To get the required levels of EFA's it is most practical to take it in the form
of an oil blend (such as Udo's Choice Ultimate Oil Blend) which can be poured
over food, such as rice, salads, potatoes or pasta. It can also be mixed into
protein drinks, where it will generally make the product taste richer. For many,
it's most easily taken directly by spoon, with most products containing about
10g per dessert spoon.
If you follow a very low carb
diet (such as Aitkins) EFA's are an excellent method of bringing your calorie
level up, and can be taken with each meal/protein drink through the day to
levels of up to 10 tablespoons per day.
For people following nutrient
partitioning diets (where carbs are eaten at separate times to fats, it is best
to alternate protein/carb meals with protein/fat meals. Typically, athletes will
then take 3 protein and carb meals (preferably breakfast, pre-workout and
post-workout) and 3 protein and fat meals (mid morning, lunch and evening
meals).
IMPORTANT NOTE: Never use EFA's,
olive oil, flax oil etc for cooking with. If you want to fry foods it is a
healthier option to use saturated fats, such as butter (although no method of
frying could be actually classed as healthy!)
Supplement Facts
1. Creatine is not denatured when taken in a hot drink, in fact studies have
shown that tea and coffee seem to increase creatine storage and not reduce it as
was originally thought.
2. Creatine will stay stable in
liquid for a number of hours. If you mix it in the morning but only drink it
later in the day, don't worry, it's still active.
3. Not all fruit juices elevate
insulin levels, most are high in fructose, which has minimum impact on insulin
and therefore have no benefits when taken with Creatine.
4. Creatine can be taken with
protein drinks with minimum impact on effectiveness.
5. Creatine is naturally
occurring in the diet, it's found in all red meats, at around 1-2g per day in
the average meat eaters diet.
6. There are no known cases of
creatine causing health problems of the kidneys, liver or heart in healthy
individuals.
Reported Benefits
1. Improved sleep, lower stress levels.
2. Increased rate of fat loss (up
to 14% increase in fat oxidisation), improved muscle mass while dieting.
3. Elevated energy levels,
improved strength, speedier recovery, greater sex drive.
4. Improved reflexes.
5. Healthier looking skin, hair,
nails, and eyes
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![[NutriSport] Meal Replacement](/Images/Sh/tn/pdnutrisport-mrp.jpg)
