Technological developments over the last 100 years have contributed to a
shift in the fat consumption patterns in the United States and abroad.
Specifically, the intakes of trans fatty acids, found mainly in mass
produced food products made with hydrogenated vegetable oils, and animal
products derived from grain-fed livestock, have increased over the past
century.
This imbalance in the proper intake of good fats and fiber have
caused a huge deficiency in all people across the globe. As an athlete your
goal should be to improve these ratios in order to take yourself to a new
level in your athletic performance. Dietary fiber and fat is a necessary
part of the human diet to keep the digestive system working efficiently and
enhance the nutritive qualities of other dietary components.
INCREASE
PROTEIN ABSORPTION
1. Flaxseed
(Linum usitatissimum)Properties and Uses: Flaxseed contains vitamins,
minerals, protein, fiber and essential fats. Flaxseed has both soluble and
insoluble fiber. Studies have shown that the soluble fiber in flaxseed can
help lower cholesterol and help regulate blood sugar levels. Insoluble fiber
aids in digestion, reduces the time that waste remains in the body,
preventing constipation. The fiber in flaxseed may protect against cancer.
Dietary fiber is important because it keeps the digestive system functioning
properly. It enhances our body’s ability to use other dietary
nutrients.Lignans are also in flaxseed. Lignans are a type of phytoestrogens.
They are molecules with anti-cancer, anti-viral and anti-bacterial
properties. These plant hormones have anti-estrogenic effects which may help
prevent cancers of the prostate, breast and colon. They are also believed to
block the formation of hormone based tumors. Flaxseed is the richest source
of lignans.Omega -3-6-9 fatty acids are present in flaxseed. Essential fatty
acids (omega-3-6) are needed by our brain eyes and skin, and to absorb
vitamins A, D, E and K. Omega-3 and 6 are called “essential” because our
body can’t make them and we must get them from food. Omega-3 (alpha
linolenic acid) is so important for athletes and bodybuilders because it
“enhances insulin sensitivity within muscle cells.” Other beneficial
effects: “Stimulating steroid production, Systemization of hormones,
Mediating immune response, Directing endocrine hormones to target cells,
Regulating smooth muscle and autonomic reflexes, Construction of healthy
cell walls, Transportation of oxygen to body cells, Keeping saturated fats
mobile in the blood stream, Regulation of nerve transmission, Serving as the
primary energy source for the heart muscle.”
2. Lecithin
Properties and Uses: Lecithin is what is known as a phospholipid, an
essential fatty substance that also protects cell membranes from hardening.
High concentrations are found in the brain and prostate gland. Lecithin is
largely composed of choline, linoleic acid (omega-6) and inositol. It acts
as an emulsifying agent, enabling fats and other lipids to be dispersed in
waterCholine is a B vitamin with powerful lipotropic (fat regulator)
activity, and the nutrients that fall into this category are essential for
proper liver function and fat utilization. Choline is utilized by virtually
every cell for synthesis of various phospholipids, proteins, and the
neurotransmitter, acetylcholine. Phosphatidyl choline is a powerful fat
emulsifying compound. It solubilizes fats and cholesterol in the
bloodstream; it solubilizes dietary fats in the intestinal mucosa, and
maintains the structural integrity of cell membranes. Phospholipids are
essential components of lipoproteins and membranes.Inositol is a water
soluble, vitamin like molecule often considered a member of the B complex
family. It helps metabolize fats & cholesterol and helps to mobilize fat
from the liver and around the internal organs in weight loss. It plays an
important role in nourishing brain cells.
3. Psyllium
Husk (Plantago Ovata)Properties and Uses: Psyllium is a bushy herb grown in
sandy, salty soil and is believed to be native to Asia, the Mediterranean
Region and North Africa. A natural remedy for constipation, it regulates
bowel functions by stimulating nutritional programs of the digestive system.
It helps reduce serum cholesterol through proper excretion of bile acids,
decreases symptoms of fatigue, also helps in eliminating accumulated toxic
chemicals and excessive waste products from the body.
4.
CLA
CLA has been shown to be an effective supplement to aid in weight loss and
the conversion of fat to lean muscle mass in animal studies and is used
extensively by body builders and weight loss professionals.
CLA reduces body fat is by enhancing insulin sensitivity so that fatty acids
and glucose can pass through muscle cell membranes and away from fat tissue.
This results in an improved muscle to fat ratio. Compelling evidence
indicates that CLA can promote youthful metabolic function and reduce body
fat. The unique mechanisms by which this fatty acid protects against disease
makes it an important addition to any supplement program.
Compared to the previous generations, Americans are deficient in CLA,
because changes in cattle-feeding practices have decreased CLA content in
meat and milk. For optimal CLA production, cows need to graze on grass
rather than be artificially fattened in feed lots. The meat of grass-fed
cows contains up to four times as much CLA. Today's dairy products have only
about one third of the CLA content they used to have before 1960.
5. Beneficial effects for athletes, figure & fitness competitors and
bodybuilders:
Interesting Facts
-
Colon cancer
is 2nd only to lung cancer in cancer related deaths in the U.S.
-
Approximately
50,000 men and women die from colon cancer annually
-
90% of all
sickness and disease starts in your colon.
-
A majority of
people have 1 or less bowel movements daily.
-
The transit
time of food eaten to food eliminated should be less than 24 hours.
-
Food sitting
in the colon reduces the absorption of good nutrients. This is known as
malabsorption.
-
A deficiency
of essential fatty acids causes a lack of lubrication in the intestinal
system.
