Flaxseed Oil: Should Bodybuilders Take It?

How many have heard of the existence of flaxseed oil? Bodybuilders, say, use it almost constantly, but everyone else usually limits themselves to sunflower or olive oil. Of course, these oils also work quite well, bringing the body the vitamins it needs, but it is flaxseed oil that is most effective both for daily use in maintaining immunity and for the process of increasing muscle mass.

Flaxseed oil is currently the leader among other edible vegetable oils in terms of the percentage of omega-3, 6 and 9, the so-called. polyunsaturated fatty acids (PUFAs), and these elements are absolutely necessary for bodybuilders and bodybuilders. PUFAs are an important component of proper nutrition when gaining muscle mass. However, these acids in the body will also not hurt everyone else, but most prefer to simply ignore the need for them (usually due to ignorance of how useful they are).

General rules

Elevated blood cholesterol levels are a risk factor for atherosclerosis.

This fat-like substance is necessary for the formation of enzymes, hormones and other things. However, when its metabolism is disrupted and its level in the blood is high, irreversible changes develop in the wall of blood vessels - atherosclerosis, which is dangerous for its complications (heart attack, stroke, disruption of the blood supply to various organs).

Dangerous in terms of the development of atherosclerosis is considered to be an imbalance between fractions - low-density lipoproteins LDL and high-density lipoproteins (HDL). The former have an atherogenic effect and their high content is a risk of cardiovascular diseases. High-density (“good”) cholesterol is produced by the body. Moderate physical activity promotes its production and at the same time reduces the accumulation of harmful substances, which only comes from foods.

Nutritional therapy has been developed to reduce cholesterol levels. A diet for lowering blood cholesterol levels can be used in the treatment and prevention of diseases - it is suitable for people who monitor their health. Its goal is to improve lipid metabolism and weight loss. The main principle of this diet is the reduction of animal fat, which we get from meat, fatty dairy products, and simple carbohydrates. Polyunsaturated fats (their sources are vegetable oils and nuts), fiber and complex carbohydrates (we get them from vegetables, grains, bran) should predominate in the diet. It is the large amount of fiber that helps remove excess cholesterol from the gastrointestinal tract. The protein content in this therapeutic diet is within normal limits, and can be obtained by consuming a variety of legumes and lean meats.

The amount of bread is no more than 200 g per day; the use of dietary bran bread is also allowed. Salt and the amount of liquid consumed are limited to 1.2 liters. Dishes must be prepared without salt, but it is allowed to add salt to prepared food on the table. Vegetables are eaten raw or stewed, and it is better to boil (bake) meat and fish to reduce fat in the diet. It is important to eat plenty of vegetables at dinner. Daily calorie content is 1400-1500 kcal.

Basic principles of nutrition for high blood cholesterol:

• Grains, vegetables and fruits, containing complex carbohydrates and high amounts of fiber, should make up about 60% of the diet. You need to eat 400 g of vegetables daily (one third fresh) and 200 g of grain products.
• The predominance of vegetable oils in the diet.
• Moderate consumption of permitted dairy products.
• Diet for high blood cholesterol includes fish, chicken and turkey, which are the foods of choice, and lean beef should take second place in the diet.
• The amount of salt is minimal.
• 2-3 eggs per week (unlimited protein).
• Avoid feeling hungry (have fruit snacks on time).

The diet for high cholesterol in women is no different from that for men and the general principles of nutrition remain the same. Total cholesterol in women and men should be no more than 5.2 mmol/l; a figure of 6.19 mmol/l is already considered significantly increased. HDL in women should be at least 0.9 mmol/l and up to 1.9 mmol/l; in men this figure is different - from 0.7 to 1.7 mmol/l.

The onset of menopause has an adverse effect on cholesterol metabolism and is explained by the fact that with the onset of menopause, estrogen synthesis decreases, and it regulates the production of “good” cholesterol. The increase in “bad” is facilitated by a woman’s sedentary lifestyle, overeating and consumption of fatty and high-calorie foods.

Diet for women with high cholesterol should contain as much as possible plant foods rich in phytosterols, which control and reduce the level of bad cholesterol:

• wheat germ;
• sesame seeds;
• sunflower seeds;
• flax seed;
• olive oil;
• grape seed oil;
• avocado.

Vegetables and fruits containing pectin are no less useful: apples, citrus fruits, beets, watermelons and natural vegetable juices. Remember that all purple and red fruits and vegetables contain polyphenols that stimulate the production of good cholesterol: blueberries, strawberries, raspberries, cranberries, cranberry juice, chokeberries, lingonberries, pomegranate, purple and red grapes, plums, eggplants. Green leafy salads and vegetables are also useful: cabbage, lettuce, spinach, sorrel, artichoke and parsley, dill and green onions available to everyone.

It is imperative to include legumes in your diet, which, due to their high fiber content, will remove harmful cholesterol from the intestines. In terms of protein content, they can replace meat.

It is beneficial for older women to consume soy products containing phytoestrogens. Do not forget about proper culinary processing of meat and fish - a minimum of fat when cooking - it is best to bake in the oven, in pots or steamed.

Considering women's craving for sweets, it will be very difficult to give up sweet cream products, chocolate and sweets, pastries, cookies, waffles and limit yourself in sugar. But this must be done. Fatty meat should also disappear from the diet; you will have to give up processed meat (sausage, boiled pork). Pork, lard and bacon are prohibited. Don't forget about the need for physical activity. All this will only bring benefits - your tests will normalize, your weight will drop, and you will consider yourself attractive.

High cholesterol is often observed in diseases of the internal organs and endocrine system: nephritis, hypothyroidism, obesity, diabetes mellitus. This combined pathology requires a special approach to nutrition and more serious treatment. In each case, the issue is resolved individually and therapeutic nutrition is prescribed for the underlying disease. For example, what diet is indicated for high cholesterol due to kidney disease? In this case, you need to follow Table No. 7 and its variations. Diet 7 is prescribed for chronic kidney disease and, in addition to limiting salt and the amount of liquid you drink, it involves excluding foods rich in cholesterol (kidneys, liver, egg yolks, brains).

How they checked

We carried out the work on a universal machine for testing friction and wear AI 5018 and a four-ball friction machine ChMT‑1. Their operating principle is similar: the samples are rubbed against each other in the presence of oil with the additive being tested.

The universal machine AI 5018 is designed for friction and wear testing. The machine drive is electromechanical, with smooth speed control. The friction torque meter on the rotating shaft of the lower sample is electromechanical, with non-contact current collection.

The universal machine AI 5018 is designed for friction and wear testing. The machine drive is electromechanical, with smooth speed control. The friction torque meter on the rotating shaft of the lower sample is electromechanical, with non-contact current collection.

Both touching disks rotate, but one lags behind by 10%. Wear of discs by mass shows the effectiveness of the tested drugs lubricating the friction pair.

Both touching disks rotate, but one lags behind by 10%. Wear of discs by mass shows the effectiveness of the tested drugs lubricating the friction pair.

The first machine helped evaluate the wear of samples - in fact, increasing the anti-wear properties of the oil. The four-ball machine made it possible to determine the welding load, that is, the maximum lubrication capabilities with each of the tested preparations.

Additives were added to semi-synthetic gear oil Lukoil TM-4 75W-90 GL-4. Note that during operation, all preparations should be poured both into the operating oil and every time the oil is changed.

The four-ball friction machine ChMT‑1 is used for testing liquid and plastic lubricants. Its friction unit is a pyramid of four steel balls in contact with each other.

The four-ball friction machine ChMT‑1 is used for testing liquid and plastic lubricants. Its friction unit is a pyramid of four steel balls in contact with each other.

During the tests, the balls were welded into a non-separable pyramid. By the way, friction welding has long been used in engine production - for example, this is how a valve stem and valve plate are connected.

During the tests, the balls were welded into a non-separable pyramid. By the way, friction welding has long been used in engine production - for example, this is how a valve stem and valve plate are connected.

Authorized Products

Proper nutrition for high cholesterol should become the norm. What should it be? First of all, you need to exclude meat broths - prepare vegetarian soups; if this is difficult and unusual for you, then you can use weak secondary broth for first courses and carefully skim off the fat. Use potatoes in minimal quantities and it is better to prepare combined vegetable soups, cabbage soup and borscht.

Cabbage for high cholesterol Meat and poultry should be taken of lean types, poultry skin is unacceptable, additional fat should be trimmed from meat. Since the diet involves limiting fat, the meat should be boiled or baked without adding sour cream, mayonnaise or any fat. Use vegetables as a side dish, not cereal. It is better to cook them for breakfast (oatmeal, buckwheat and brown rice).

Cabbage (all types), carrots, zucchini, pumpkin, eggplant, or salads made from fresh vegetables and green peas will help lower cholesterol levels. The total amount of vegetables eaten per day is at least 400g.

Use virgin vegetable oils to season ready-made dishes. Flaxseed oil, a leader in the content of omega-3 fatty acids, which regulate the production of beneficial lipids, is useful in this regard.

Lowering cholesterol levels can be achieved by introducing low-fat sea fish into the diet, but the consumption of meat (chicken) should still be limited to once a week. When it comes to fish, you should choose dietary varieties: hake, haddock, blue whiting, navaga, pollock, pollock.

Bread made from rye, grain flour and bran is allowed. You can use yeast-free bread (with bran, with flax seeds) for snacks and first courses. Milk and fermented milk products are allowed only in low fat content and in limited quantities. Green tea and weak coffee with milk and without sugar, vegetable and fruit juices without sugar are allowed.

In terms of bodybuilding (bodybuilding)

• Flaxseed oil accelerates muscle recovery after physical activity in the gym.
• Adds strength and energy to muscles, increases endurance.
• Accelerates the recovery of ligaments after various sprains.
• Increases metabolic rate.
• Increases the sense of the brain-muscle neuromuscular connection (this is very important in bodybuilding).

It can also be a means for weight loss (because it makes it easier for obese people to lose excess weight). Do you see this irony? Fatty oil helps you lose weight))). This is a twist, isn't it?)

Table of permitted products

* data is per 100 g of product

Fully or partially limited products

Excluded: pork, cooking fats, refined vegetable oil, margarine, butter, duck and goose meat, offal (kidneys, brains, liver), sausages and smoked meats. Fatty fish, fish roe (contains a large amount of cholesterol), crayfish, shrimp, crabs and any canned fish, including cod liver, are prohibited.

You should not consume puff pastry and pastry products, highly extractive meat, fish, or mushroom broths. Cream, fatty cottage cheese and sour cream are not allowed in the diet. Prohibition of consumption of chocolate, full-fat ice cream, products with cream and products with palm and coconut oil. Mayonnaise and ketchup should not be used as sauces.

Limit:

• beef (1-2 times a week);
• red fish;
• egg yolks;
• potato;
• fatty cheeses;
• nuts;
• buckwheat;
• honey.

Contraindications to the use of flaxseed oil

In the annotation for the drug, apart from individual intolerance to the drug, nothing more is said, so the recommendations are as follows: before using (if you have already decided to), you need to consult with your doctor if you have any of the following diseases ( health problems):

1. Cholelithiasis or any problems with the biliary tract, pancreatitis, hepatitis or problems with the pancreas, poor blood clotting, bleeding caused by polyps..., atherosclerosis, cyst, as well as other tumors of the uterus and its appendages.

2. Increased acidity of gastric juice, stomach ulcer or gastritis….

The fact is that flax oil causes increased secretion of gastric juice, as a result of which your condition can only worsen. Do you need it?

3. Violation of cellular structure and fatty liver. The fact is that consuming flaxseed oil creates a noticeable burden and can provoke liver failure.

If there are no contraindications, then it’s not just something you can drink, you should!

It was not for nothing that I listed all the beneficial properties of the drug...

But don't forget to consult your doctor if anything happens. After all, we don’t need problems... right?

Table of prohibited products

*data is per 100 g of product

Will they cook?

Tests on a four-ball friction machine TBI-1 were carried out in accordance with GOST 9490-75 - the so-called welding load was determined, at which the surfaces of the balls are literally welded at the point of contact. At the same time, we assessed the critical load, which indicates the service life of the oil. Test duration: to determine the welding load - 10 seconds, to determine the wear indicator - 60 minutes.

The average temperature of the oil in the chamber indicates the energy intensity of the processing process. There are no particular differences - except in the first and last stages of testing.

The higher the welding load, the lower the likelihood of scoring.

In theory, additives should increase the welding load and critical load. The higher the welding load, the greater the load the friction unit will withstand before scoring occurs.

These are the ultimate performance capabilities of a lubricant: more is better. The higher the critical load, the higher the load at which the friction unit will operate for a long time while maintaining a given resource.

The higher the critical load, the higher the load the friction unit can operate for a long time.

Contact patch diameter: the smaller the better.

The welding load or the load of maximum lubrication capabilities when using SMT 2514, Resurs T and Liqui Moly additives increased by 12%, when working with the ER‑8 additive it decreased by 6%, and with the Suprotec additive it did not change.

The critical load, which characterizes the limits of long-term performance of the oil, increased with the addition of all drugs. The most noticeable effect is when operating ER (by 41%) and SMT 2514 (by 26%).

Anti-wear characteristics determined on the TBI-1 friction machine improved only with ER-8 (by 18%).

Menu (Power Mode)

The cholesterol diet menu is designed for 5 meals a day. Since you should not allow yourself to feel hungry during the day or in the evening, you are allowed to eat an apple, grapefruit, carrots or drink a fermented milk product. A sample menu for several days might look like this:

First option

Second option

Third option

Below is a table of low-cholesterol foods that can be included in your diet.