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    Fish Oil Infographic FINAL

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    pierna casa casa
    This document provides information on fish oil supplements as a group B supplement that should only be used under close supervision. It discusses the benefits of omega-3 fatty acids EPA and DHA for health and performance. Fish oil supplements come in softgel capsules or liquid forms, with varying amounts of EPA and DHA. The recommended daily intake is 500-600mg of EPA+DHA to prevent deficiency. Fish oil supplements can benefit overall health, membrane health, reduce inflammation, and protect lean mass. They should be considered when fish is not regularly consumed or during times of high training loads or injury.

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    Fish Oil Infographic FINAL

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    pierna casa casa
    29 views2 pages
    This document provides information on fish oil supplements as a group B supplement that should only be used under close supervision. It discusses the benefits of omega-3 fatty acids EPA and DHA for health and performance. Fish oil supplements come in softgel capsules or liquid forms, with varying amounts of EPA and DHA. The recommended daily intake is 500-600mg of EPA+DHA to prevent deficiency. Fish oil supplements can benefit overall health, membrane health, reduce inflammation, and protect lean mass. They should be considered when fish is not regularly consumed or during times of high training loads or injury.

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    Omega 3 en deportistas

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    Fish-Oil-Infographic-FINAL

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    This document provides information on fish oil supplements as a group B supplement that should only be used under close supervision. It discusses the benefits of omega-3 fatty acids EPA and DHA for health and performance. Fish oil supplements come in softgel capsules or liquid forms, with varying amounts of EPA and DHA. The recommended daily intake is 500-600mg of EPA+DHA to prevent deficiency. Fish oil supplements can benefit overall health, membrane health, reduce inflammation, and protect lean mass. They should be considered when fish is not regularly consumed or during times of high training loads or injury.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views2 pages

    Fish Oil Infographic FINAL

    Uploaded by

    pierna casa casa
    This document provides information on fish oil supplements as a group B supplement that should only be used under close supervision. It discusses the benefits of omega-3 fatty acids EPA and DHA for health and performance. Fish oil supplements come in softgel capsules or liquid forms, with varying amounts of EPA and DHA. The recommended daily intake is 500-600mg of EPA+DHA to prevent deficiency. Fish oil supplements can benefit overall health, membrane health, reduce inflammation, and protect lean mass. They should be considered when fish is not regularly consumed or during times of high training loads or injury.

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    © All Rights Reserved
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    of 2

    AIS SPORTS SUPPLEMENT FRAMEWORK

    FISH OIL GROUP B

    As a group B supplement, this supplement should only be used under the close supervision of your sports dietitian

    Fish oils are sourced from the flesh and skin of oily fish. They are a type of polyunsaturated fatty acid, and a rich source of omega-
    3's which cannot be made by the body, so must be provided by the diet, or supplements. EPA + DHA are the most important omega-
    3's and when consumed in adequate amounts may offer benefits for health and performance.

    Comes in 2 main forms: Comparison of fish oils:


    'Softgel' capsule Non-capsulated form (liquid) EPA rich fish oil vs. DHA rich fish oil

    > 1 capsule = 1000-1800mg total > EPA & DHA will vary, (anti-inflammatory benefits) (brain health benefits)
    fish oil but EPA & DHA varies usually expressed
    > Higher strength fish oil may help per tsp (5mL)
    compliance as less tablets
    needed for required dose
    200-500mg 100mg <100mg 500-750mg
    EPA DHA EPA DHA

    BENEFITS & SITUATIONS FOR USE


    OVERALL HEALTH MEMBRANE ANTI- PROTECT
    & WELL BEING HEALTH INFLAMMATORY LEAN MASS
    (muscle, heart, brain)

    WHEN TO CONSIDER A FISH OIL SUPPLEMENT


    Fish not consumed consistently in the diet in amount recommended to prevent deficiency
    In times of high physiological strain, e.g. heavy training loads with states of inflammation
    Manage pain related to joint injury
    During periods of immobilisation or injury in an effort to preserve lean muscle mass and function
    'Suboptimal' Omega-3 Index (O3I) score that cannot be corrected with dietary measures

    "Omega 3-Index" (O3I) The O3I is a validated commercially


    available service, that involves a
    Undesirable Intermediate Desirable finger prick blood test taken at home
    and sent to an accredited lab for
    O3I <4% O3I 5-8% O3I 8-12% analysis and report.

    HOW MUCH OMEGA-3 DO YOU NEED DAILY?


    500-600mg EPA + DHA PER DAY is recommended to prevent deficiency

    OMEGA-3 STATUS DOSAGE


    ≥ 1000mg per day EPA + DHA
    Omega-3 Index (O3I) score <5%
    UNDESIRABLE = 3 - 4 standard fish oil capsules
    OR Non-fish eaters (not eating 2-3 serves week)
    (180mg EPA, 120mg DHA each)

    500-600mg per day EPA + DHA in combination with whole foods


    INTERMEDIATE O3I score (5-8%) OR Irregular fish eaters
    = 2 standard fish oil capsules (180mg EPA, 120mg DHA each)

    Maintain 500 - 600mg of EPA + DHA from food/ fish oil consistently.
    O3I score (>8%) OR Regular/
    DESIRABLE THEN a fish oil supplement (1000 - 2000mg EPA + DHA) can be used to
    weekly fish eaters/ supplement users
    rapidly increase status for an anti-inflammatory benefit
    FISH OIL
    DIETARY SOURCES OF OMEGA-3's
    > Although fish intake is often lacking in a standard western diet, it is possible to achieve an optimal omega-3 intake for general
    health by eating fish 2 x per week (500 - 600 mg). Higher amounts are required for correcting deficiency and more specific
    health benefits.

    500 mg
    Australian Salmon Fresh or 2x small 2x small tins or 1 Rainbow
    Omega 3 tins canned medium tin of Mussels ~100 g Mackeral ~180 g
    ~180 g Trout ~180 g
    sardines ~180 g salmon/ tuna ~180 g

    300 - 500 mg
    Omega 3
    Fresh Tuna ~180 g Herring/ Trevally Calamari ~100 g Oysters ~100 g
    ~180 g

    < 300 mg
    Omega 3 Flathead/Dory/ Prawns ~100 g Scallops ~100 g Octopus ~100 g
    Australian Bass ~180 g

    CONCERNS & CONSIDERATIONS

    Store in a consistently cool environment Fish oil is sometimes combined in products


    (e.g. fridge) to help prevent oxidation and with antioxidants or vit D. Research is limited,
    minimise reflux/aftertaste. but promising.

    Research involving high doses have Algal oil can raise omega-3 status in athletes
    sometimes reported gut discomfort, following a plant-based diet. Batch-tested
    although rare. supplements may be hard to source.

    Plant based fats from foods like flaxseed, chia


    Intakes up to 5g fish oil per day are
    and walnuts contain a plant form of omega-3
    considered safe and should not affect
    that can be converted to EPA, then DHA but at
    bleeding risk during or after surgery.
    low effectiveness (15%).

    All supplements have a doping risk of some kind. Some supplements are riskier than others. Athletes
    should only use batch-tested supplements. The Sport Integrity Australia app provides a list of more than
    400 batch-tested products. (www.sportintegrity.gov.au/what-we-do/supplements-sport).

    While batch-tested products have the lowest risk of a product containing prohibited substances, they cannot offer you a guarantee. Before engaging in
    supplement use, you should refer to the specific supplement policies of your sport or institute and seek professional advice from an accredited sports dietitian
    (www.sportsdietitians.com.au). Athletes are reminded that they are responsible for all substances that enter their body under the ‘strict liability’ rules of the
    World Anti-Doping Code.

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