Omega-3 Fatty Acids | What? Why? Where?

Written by Dennis on . Posted in d-stinto, Fitness, Nutrition

Omega-3 fatty acids promise some pretty amazing health benefits! No wonder it’s one of the most commonly found staples in many supplement cabinets!
Still, while many use it, many don’t quite know what it’s really good for and how much one should take. Here’s a graphic with the facts:

For our bodies, EPA, DHA and ALA are the most “useful” out of all the omega-3 fatty acids, with EPA and DHA being even more important than ALA, since ALA is converted into EPA and DHA in the body!

My recommendation is to aim at a daily intake of 2 g EPA and 1.5 g DHA. If you eat a lot of fish on a regular basis, great! If not, you might want to look at some supplements.

The problem: There are a TON of Omega-3 supplements on the market, but most of the commonly found capsules are full of fillers and contain very little EPA and DHA.

If you take Omega-3 supplements, getting sufficient amounts of EPA and DHA is the whole point of it, so make sure to get a high dosed, quality brand, or you’ll have to throw in 10-15 capsules per day to reach the desired levels.

My recommended products:

Liquid form: NutraSea Original Liquid

Soft Gels: Now Foods Ultra Omega 3, Fish Oil Soft-gels

You can find more of my recommended supplements on the Supplement Page

Nutrition Basics: What are Macronutrients?

Written by Dennis on . Posted in Fitness, Nutrition

While to many of you this night be obvious, to others this might still be something that causes confusion. You’ll hear a lot of things about macronutrient and “macros”, if you don’t know what’s meant this might be confusing! Macronutrients is a term to describe those three substances that the body depends on for energy, recovery and growth: protein, carbs and fat! “Macro” because the body needs these nutrients in large amounts, whereas only trace amounts of the “micro”nutrients are necessary. Protein and carbs have 4kcal per g and fat 9kcal per g. Each macronutrient is needed in different amounts to ensure optimal health and bodycomposition. How much of each you need in the optimal case depends on various individual factors such as age, height, gender, bodyfat, daily activities, goals etc. To make sure your diet fits your macronutrient need do some research and make a plan for yourself or hire a trainer to do that for you. Even though diet trends periodically try to blame one macronutrient for the obesity problems, all three are needed and have their place in a balanced diet! But most “regular” diets have too much one and too little of the other. Don’t let that be you. Know your macros, know your needs.