A Review of EFA Supplements 

 Essential fatty acids (EFA's) are considered an important part of a  bodybuilders diet, and although they aren't directly responsible for building muscle tissue, they play many important roles at a cellular level that help create a muscle building environment within the body.  EFA's are also play an important role in our overall health.



Here is a short list of some of the processes EFA's are responsible for: 

  • Brain and nerve tissue development
  • The production of energy
  • Diffusing oxygen into the bloodstream
  • Increasing the efficiency of the immune system
  • Controlling the fluid in cell membranes
  • Decreasing water retention 

Although foods like walnuts, certain fish species, and flax seeds all contain essential fatty acids, it can be difficult to obtain beneficial amount of EFA's through these foods alone.  This is why most athletes and bodybuilders rely upon EFA supplements for their daily requirements.

The Benefits of EFA Supplements

Essential fatty acids benefit the bodybuilder in a number of ways.  Here is a list of some of the most important roles of essential fatty acid supplements in relation to building muscle:

  • Maintain cell membranes, and increase the ability of the cells to produce energy - If your cells are healthier and can produce energy more efficiently, your workout intensity may be higher.EFA Supplements

  • Enhance your bodies ability to produce testosterone - Increased testosterone is a good thing when it comes to building muscle.  Enough said!

  • Increase nitrogen retention - Protein contains nitrogen, and nitrogen is stored in the muscle tissue.  Increased nitrogen retention can lead to more muscle growth.

  • Increase growth hormone secretion - Growth hormone promotes an anabolic environment within your body, which will help your muscles grow.

  • Improve your bodies insulin action - Since insulin helps drive nutrients into your blood stream, meaning that your body will be more efficient at absorbing the nutrients it needs to help your muscle recover and grow.

  • Improve your metabolism - A more efficient metabolism means that you are less likely to store body fat.  

How Should I Consume EFA Supplements?

Essential fatty acid supplements can be consumed at anytime throughout the day.  The most important thing to consider is that they are taken on a regular basis.  Just like the meals you eat, they need to be taken every single day!  Try dividing your daily intake in to two separate servings to increase the efficiency at which your body absorbs the supplement. 

If you decide to consume EFA oils as opposed to capsules, be sure not to cook with it as this will destroy it's beneficial properties and produce free radicals.  Most people will either drink the oil straight out of the bottle, or put it in their daily protein shakes

Essential fatty acid supplements are available in either capsule or oil form.  If cost is an issue, consider taking oil over supplements since it is less expensive.  The only advantage of EFA capsules is that they are more convenient to transport.

Putting it All Together 

Essential fatty acids are considered a crucial part of the bodybuilders diet, since they play many important roles at the cellular level.  Although they can be obtained through diet alone, obtaining the correct amounts can be very difficult.  Consuming essential fatty acids in their supplement form will minimize the risk of EFA deficiency, and eliminate

Most bodybuilders consider EFA supplements a "staple" supplement that they use regularly in conjunction with the following:

Essential fatty acid supplements are an excellent investment that will not only help your body build muscle more efficiently, they will also promote optimal  health. 

 

 

 

 
 
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