Alright welcome back to another episode
the knowledge bomb
I'm Nick Fowler today we're going to
talk about fish oil there is a lot of
talk out there about supplements right
What is the right supplement, what's that
magic supplements. Should I take, you know
ten of these five of those you know
should I take it in the morning should I
eat before, should I eat after, do I take my
beta alanine after workout before I work
out? What about my creatine? All this kind
of stuff so in the next handful of
episodes i'm going to start talking a
little bit about how you should be
approaching gameday nutrition and just
day-to-day training supplements. Before I
get into the nitty-gritty of supplements
the one thing I would actually ask you
to do is go check out Adrian's latest
episode on the Brute Shoot where he
talks about supplements and he talks
about the need for whole food before
really diving into supplements.
Before even considering supplements, make
sure that that foundation is set that
being said today I want to talk about
fish oil right. Fish oil I believe is
something that everyone should be taking
it's a staple and one of those
foundations supplements and it's and
it's going to do a lot for you in terms
of longevity as an athlete, as a human
being. Essentially what it does is it
reduces systemic inflammation which as
an athlete it helps you recover faster
so that's what we want right that's the
reason why we're looking at supplements
nutrition things like that
now there are a million other uses and
benefits to fish oil. We can put a link
at the bottom of this so you can click
on that read through all the all the
information i just want to give you a
couple things you can do to kind of
start looking at dosing right and
just the timing of when you should be
taking your fish oil. There's a couple
ways to go about it right
what we're looking for first of all is
the EPA DHA content or the substance out
of fish oil right so that's the value. So
when we start talking about dosing you
want to find a
quality fish oil that has low
mercury that is researched that is just
basically good quality there's a lot of
just in the supplement industry there's
a lot of like crap out there and there's
a lot of bad stuff so do a little bit of
research I have my recommendations at
the bottom with with some of the links
that will provide on fish oil that I
really like
now in terms of dosing there's a couple
ways to go about it
personally I like going where it's
.25 grams per 10 pounds of body
weight
now that sounds, might sound a little
confusing but if you weigh 200 pounds
that's going to be five grams of fish
oil
ok now usually fish all comes with each
capsule is a gram if that makes sense
and so that's kind of a baseline amount
that you can take per day usually what I
found is the recommended dose might be a
little under that. Now, can you overdose
on fish oil i'm not a doctor but it's
going to be really really hard to right
basically it's going to thin your blood
and so there's a couple considerations
that if you're for instance downrange
deployed, if you're you know if your
first responder, police officer that's
something definitely consider just
because your blood clotting mechanisms
of your body are going to be a little
diminished and so bleeding is going to
actually increase which when you take
that to performance it's a good thing
right circulation, reduced inflammation
things like that so that's the goal that
we're going after the second way to dose
your fish oil is essentially one gram
per percent of body fat now this
works really well for males. Females just
generally have a higher percentage of
body fat so it's a little skewed, these
numbers can be pretty high i'd say it's
generally good to use if your all lean
male right. So, if you have let's say less than
fifteen percent body fat you could
dose up to you know nine to ten
grams per day. I personally like to split
it evenly through my day right so for me
225 pounds right that puts me about you
know five and a half grams of fish oil
per day I just round it up to six and
what I do is I take two in the morning,
two at lunch and two grams in the evening
and that's pretty basic right. Now
there's a lot of talk about krill oil
and whether krill oil is better than
fish oil and honestly I don't think it
is, right. I think that you can save
your money and buy fish oil because
really what we're going after again is
the EPA DHA pieces within that and krill
you're just paying a lot of extra for
what you could get out of just a quality
fish oil . So i want to give you three things to
consider when you're taking fish oil.
First, make sure your whole food
nutrition is dialed in. Set that as the
base, the standard and then add in any
supplements. Second, go ahead and choose a
quality fish oil something that's
researched something that's backed.
Something that's low mercury, you can
check out the links below for my
suggestions. Third, think about the dosing
that you're going to implement right
I like .25 grams per 10 pounds of
body weight really works well for me if
you're a lean athletic male training
couple times a day, hard charger, you can
think about one gram per percent of body
fat. So take those three things implement
them see how they go. Next week we're
going to talk about creatine.
