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Summary of the video:
Fish oil has a cascade of health benefits, but it lacks many performance / recovery benefits, stay tuned for more information
What is it?
Fish oil refers to two different omega-3 fatty acids, EPA and DHA, which are found in fatty fish, or in supplement form.
There are also omega-6 fatty acids, which are found in red meat, eggs and other foods more common in the Western diet.
This results in a ratio of more omega-6 fatty acids, compared to omega-3 fatty acids. This relationship is important, because it has been shown that a 1: 1 ration can lead to healthier blood vessels, lower lipid counts, lower risk of plaque buildup, diabetes and various forms of cancer.
Most of the benefits of fish oil will not be seen acutely, which means that you will not feel the effects immediately. It takes several weeks or months to notice something.
In addition, there are probably no great benefits of fish oil yield / recovery. There is some research that shows that it can help with pain, but it is not as conclusive.
How to take it?
A combined dose of 1-2 g / day of EPA and DHA is the recommendation for receiving positive health benefits. If you eat a lot of fatty fish, you'll probably come out with a little less of that, and maybe you'll stay at the upper end if you do not have much fish.
When choosing a fish oil, check the label for EPA and DHA content, not necessarily the total fish oil content. The label will have a total section of omega-3 fatty acids, as well as a section for EPA and DHA.
Just look at the portion, and combine EPA and DHA when deciding how much you should have. For example, if a portion has 400 mg of EPA and 200 mg of DHA, it would be equivalent to 600 mg in total, so it is convenient to have at least two portions to give 1200 mg or 1.2 g of fish oil, requesting the recommendation.
Also, it would refrigerate your fish oil, because if it is left out and it gets too hot, it can rust, which is something we do not want.
Along with this, if the portion size makes you consume several pills / day, which is likely to happen, be sure to distribute them during the day and have them along with the meals to avoid the belching of the fish.
In summary, 1-2g of EPA and DHA combined provide several health benefits, and it is a general health supplement that I take and recommend. However, it is likely to have no significant return and recovery benefits.
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Video credits to Ryan Solomon YouTube channel