Flax info

Avago

Written by BB writer, Derek Charlebois

What is Flax Seed?
Flax seeds are a great source of fiber, lignans, protein, fat, vitamins, and minerals. We will examine each of these nutrients.

Fiber

Flax seeds are an excellent source of fiber. They contain both soluble and insoluble fiber. They also contain a special fiber called mucilage. Mucilage helps stabilize blood sugar levels, protects against bowel cancer, and is a natural laxative.

Dietary fiber is important because it keeps the digestive system functioning properly. It enhances our body's ability to use other dietary nutrients. Fiber goes through our digestive tract almost completely undigested. Once it reaches the colon and/or the large intestine, fiber is then broken down.


Dieting lacking sufficient fiber can lead to:
Chronic Constipation (That can't be fun)
Hypertension
Cancer
Weight Control problems
Heart Disease
Diabetes
Lignans
Lignans are natural plant chemicals. They are molecules with anti-cancer, anti-viral, and anti-bacterial properties. Flax seeds are the richest source of lignans. Diets high in lignans can lead to a lower chance of getting colon, prostate, and breast cancer.

These plant hormones are also believed to block the formation of hormone based tumors. Lignans also boost the productions of a substance attached to estrogen and carries it out of the body.

Researchers also believe lignans to have antioxidant properties. Flax seed has 75 to 800 percent more lignans than other vegetables and grains! Making flax seed worth the investment.

Vitamins and Minerals

The vitamins and minerals found in flax seeds are zinc, iron, vitamin E, carotene, B-group vitamins, magnesium, calcium, sulfur, potassium, phosphorous, manganese, silicon, copper, nickel, molybdenum, chromium, and cobalt.

Protein

For every 100 grams of flax seeds, you get about 25-30 grams of protein, which is great considering the other nutrients you get along with this.


Fat

Flax seed is one of the best sources for the essential fatty acid alpha linolenic acid. Alpha linolenic acid is so important for bodybuilders because it "enhances insulin sensitivity within muscle cells." (1) This omega-3 fatty acid also has many 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)
They also have beneficial effects towards:

Cancer
Stroke
Heart Attacks
High Cholesterol
Hypertension
Heart pain
Multiple sclerosis
Psoriasis
Eczema
Those are just some of the beneficial effect of Omega-3. Omega-3's are sometimes defined as "anti-fats". This is due to their ability to speed up the metabolic process and aid in fat loss.
So What Does All of This Mean For Bodybuilders?

Reduced Body fat
Enhanced Performance
Shortened recovery time
Good source of energy
Reduced muscle soreness
Increased utilization of oxygen
Increased utilization of other nutrients
Overall better health
And what do all of those lead to? MORE MUSCLE!
Seed vs. Oil
Most of the nutrients are contains in the flax seed. So from a nutritional standpoint, flax seeds are the way to go. BUT, the flax seed oil gives you a concentrated source of the "good" fats we are looking for. Which would give the oil an edge.

The solution... Use them BOTH! By using both the seeds and oil, you get all the nutrients, fiber, lignans, protein, and fat.

How to Use Flax Seed

If using the seeds, make sure the seeds are milled, ground up. Otherwise, you won't be able to absorb them. You can add the ground up seeds to cereal, salads, protein shakes, rice, or just eat them plain. You can add the oil to other liquid drinks, or just drink it straight. A good plan is using 1-2 TBSP of the ground flax seed and 1/2 TBSP Oil in the morning and before bed. Also use 1 TBSP of oil with 1 other meal during the day. You want to get 1-3 TBSPs a day.

So what are you waiting for? Starting flaxing!

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"If you allways do what you've allways done, you'll allways get what you've allways got"

Bryan2

Flax is good but I think it is overrated fish oil is a better option

flax has to convert to epa/dha, and does so poorly. It is sort of a "prohormone" to fish oil. So why even take it? Too much flax will make you fat too. I also like seathin, which is not a fat, but a lingan. Benefits include it being a potent antioxidant, increases insulin sensitivity, improves cholesterol, and does so more potently than fish oil. It also helps keep one leaner by increasing fatty acid oxidation and adipogenic gene expression

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...I know enough to know that I dont know...

Avago

Fish oil.... you mean eating fish that have the oil in there? Just that fish is so darn expencive over here..

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"If you allways do what you've allways done, you'll allways get what you've allways got"

Diesel

You can buy fish oil itself bro....just like flax seed oil.

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What would you attempt to do if you knew you could not fail?

You have to eat big to be big!

Avago

Ahh sweet bro i was woundering...

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"If you allways do what you've allways done, you'll allways get what you've allways got"

eatrite

jsut remember to grind them up if you eat them... if you dont, u'll just shit em out... your body can't digest the shell of the seed...

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I'm Triple A, Bitch!



LACBodybuilder:
THe funny thing is that my car completely folded. The air bags blew, windshield cracked, hood bent in half, frame bent in three inches, radiator bent, electrical system fucked, battery fried. And the car I hit only had one busted tail light... because my sunroof flew off and hit it!

Avago

Did you really read this :biglaugha

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"If you allways do what you've allways done, you'll allways get what you've allways got"