Finding Nemo… and using him for parts.
One supplement we recommend to all clients, members, well-wishers and of course the general public is fish oils. The main function of supplementing fish oils in regards to training is for their ability to reduce inflammation in the body. Reduced inflammation will reduce recovery time, and with it the risk of over-training.
Fish oils are derived from the tissue of oily fish like mackerel, salmon and sardines. The active elements EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are what you are seeking. EPA and DHA are EFA’s (essential fatty acids), meaning they are essential to our function, but cannot be produced in our bodies. Fish oils are one of the best sources of these essential fats.
These fats reduce inflammation due to their anti-oxidizing effects. High intensity training like the Underground workout causes a high level of oxidation in the body (that’s why you remain out of breathe due to an increased need for oxygen). Fish oils help filter out the oxygen and lactic acid which will reduce that muscle soreness you get (which is inflammation), leaving you recovered quicker and able to train.
Apart from this reduction in inflammation fish oils can also help stimulate your brain function, and they can actually change the way you store fat (if taken enough), making body fat more accessible for energy.
Sourcing Quality Oils
With fish oils it is usually “you get what you pay for”. You can buy fish oils in Lidl but they’re pants. Usually I would deter people from Holland and Barrett for supplements but they have good “health supplements” (avoid for protein etc.). Look for a high level of both omega-3 and omega-6 (which means EPA and DHA), or for high levels of EPA and DHA themselves. Anything above 300mgs for 1gm of total weight is good.
For 50-75kgs, take 5gms of oils a day (usually 5 tabs)
For 75-100kgs, take 7gms of oils a day (usually 7 tabs)
100kg+, 8 tabs.
Nemo’s death need not be in vain. Supplement fish oils to help change your body composition, and to enjoy the additional health benefits.