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Fish Oil for Athletes? Fish for Everyone? Not for Ergogenic Benefits | Summary of Latest Metas + Umbrella Review

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An illustrated synthesis of the most recent evidence. There are two fishy articles in the latest issue of Advances in Nutrition , two articles worth taking a closer look at, as I've found. Paper 1 and probably the more SuppVersity-ish paper comes from the University of Bath and is, as the authors themselves highlight, the first systematic review of fish oil supplements (#FS) in athletes that has ever been conducted in the 25-years+ history of fish oil supplements 😮 (the "fish-eating"  umbrella review is addressed in the infobox). You can learn more about omega-3 & co. at the SuppVersity Don't drink rancid fish oil How to Avoid N3 Oxidation N3/N6 Ratio Doesn't Matter!? MUFA & Fish Oil Don't Match Fish Oil Doesn't Help Lose Weight Rancid Fish Bad 4 Health Impossible? Everybody knows that fish oil is rather a vitamin than a supplement, right? So why wouldn't athletes benefit? Ahh... Wrong question: The right question wou...
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#RedMeat for Your #Heart: 500g/Week = Nothing but Healthy for Myocardium and Arteries if it's Lean + Unprocessed

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This is the degree of processing that's tolerable ;-) Fat, ground, burnt, and adulterated with steroids, antibiotics, nitrates, sulfites, and chemical preservatives - that's how the average Westerner "likes" his meat ('cause it's cheap, you know). No wonder that the majority of epidemiological studies (you know that's the branch of science, where people invent explanations for observations) "shows": red meat kills! As a SuppVersity  reader, you know from previous articles that experimental evidence suggests otherwise... at least for lean, properly prepared meats from appropriately reared animals (those are the animals that don't make taking extra steroids and antibiotics obsolete). Learn more about meat at the SuppVersity You May Eat Pork, too! Body Fat > Meat for CVD Meat & Prostate Cancer? Meat - Is cooking the problem Meat Packaging = Problem? Grass-Fed Pork? Is it Worth it? With the publication of ...
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Cooking Fatty Fish & Omega-3s: Do Baking, Broiling, Frying in Different Oils, or Microwaving Affect DHA, EPA & Co?

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The good news is: Frying fish is not as bad as you may have thought it was. The oxylipin content even decreases. I won't tell you something you didn't know already when I quote from the introduction of a recent paper in Food Science and Nutrition  that "[s]tudies show that a decreased risk of cardiovascular disease (CVD) is correlated with a diet high in long-chain (LC) omega-3 (n-3) polyunsaturated fatty acids (PUFA)" (Flaskerud 2017)" and remind you that, outside of supplements, the primary dietary source of LCn-3 PUFA is fatty fish (Mori, 2014). Against that background, it is of paramount (health) importance that you don't damage the precious and oxidative not exactly stable DHA and EPA in your fish during the cooking/frying/baking process. You can learn more about fish & co. at the SuppVersity Fish Oil Makes You Rancid? POPs in Fish Oils are Toxic! All Top-Selling US Fish Oils Rancid Fish Hydrolysate for Fat Loss Steam Fish in ...
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Healthy Fish Swims in the Sea, not the Pan | 7% Increased Type II Diabetes Risk per Add. Serving/Wk of Fried Fish

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Within the fried fish category the study did unfortunately not distinguish between regularly fried (left) and breaded or otherwise crumbed fried fish. While this may be simply because they simply didn't have the data, it clearly reduces the practical value of the study. Sometimes, eating healthy can be more difficult than you'd think. Let's take your two weekly servings of fish as an example. With fish, there are the issues with nasty heavy metals and plastics in wild-caught and the increased omega-6 fatty acids in farmed fish that I've addressed at length in my 2013 and 2014 articles "Making the Right Fish Choices: Fatty Acid Contents of 33 Different Fish Species" ( read it ) and "Farmed vs. Wild-Caught: Pollutants and A Low Omega-3/6 Ratio" ( read it ). Unfortunately, it doesn't stop there. Whether or not you will see the full, if any health benefit you certainly will have heard of, will not just depend on making the right fish , but also...
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To Microwave or not to Microwave? Fish Thrives, While Extra Virgin Olive Oil Deteriorates in the Microwave Oven

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The effect of microwave steaming, i.e. steaming with the microwave by the means of one of those microwave steaming bags has not been tested in the study at hand, but it should be relatively harmless... assuming your steaming bag is BPA free. I know that people all around the world still argue that microwaving your foods would modify them in ways that render them at least less, if not simply downright un healthy. In reality, however, the safety of microwaving is well established; and there's evidence suggesting that it is rather the way of heating you should prefer than the way to heat you should avoid. With the latest study from the Unidad de Investigación y Desarrollo de Alimentos  the previously discussed and often (falsely) ignored formation of oxysterols, i.e. oxidized cholesterol  that's bad for your metabolic and cardiovascular health microwave (MW) foods or I should say fish just got even more attractive. You can learn more about omega-3 & co at the SuppV...
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