I’m confused about macro nutrient combining when it comes to supplementing with good fats such as fish oil or Udo’s.
It seems that many people recommend taking fish oil caps with every meal to make sure you’re getting enough good fats (or Udo’s morning and evening), but what about when eating a P+C meal? I like to have my oatmeal with LC GROW and blueberries in the morning, and if it doesn’t screw up nutrient partitioning rules, would like to add my Udo’s or fish oil caps at the same time (for convenience sake).
Any clarification on this would be very much appreciated.
Typically there isn’t a high fat content in the caps. Eating a few caps at each meal would provide a relatively high intake of the supplemented fat throughout the day while not adding enough fat to offset the individual P+C meals. You could always take the caps (or just straight oil) with your P+F meals if you’re concerned.
I think it all depends on the calorie content of your P+C meal. P+C doesn’t mean ZERO fat, it just means MINIMAL fat… I believe the figure 10% has been stated before, so if the oil makes up less than 10% of the calories in the meal, you should be fine. If not, then taking the oil sometime before or after the meal – an hour or so, perhaps – ought to be just fine.
Chances are if you use enough EFAs in your P+F meals, you probably won’t need to supplement around other meals at all.
MexiKen, as per Berardi, you can have roughly 5g of fat in a P+C meal and 10g of carbs in a P+F meal. Even then, a little more won’t hurt, especially if you’re talking about getting in your EFAs.
Fat is an interesting macronutrient. If you really wanted to or needed to, you could take in almost all of your fat in one P+F meal. Fat does not need to be divided up, unlike protein (which should be eaten every meal) or carbs. The reason some people divide it up, though, is because it helps with satiety. Myself, I like to save the F in P+F for the time of day I have the biggest problem with hunger (evenings). I tend to be real stingy with my fat during the day and save it for when I’m most likely to break down and start eating things I shouldn’t.
The bottom line is that fat can be manipulated to suit your purposes. Depending on your needs, you can break it up or take it all in one or two meals.
If you have any other questions, don’t hesitate to ask.
My view on this subject, as far as omega-3 fatty acids are concerned is to take them before I go to bed. There are any fats that I would like to be incorporated into my body, meaning in the plasma membrane or intramuscularly, I would want it to be these omega-3 fats. Therefore, I feel that by taking them before bed, a time when my activity level is the least in my day there is a better chance of retaining these fats into my tissues rather than using them as a fuel source. I am not certain if this is what is actually happening but based on what I have just presented it would seem that I am really am incorporating the fats rather than oxidizing them.