Role Of Fat In Muscle Building
Every health and fitness enthusiast seem to be unanimous about fat- "avoid fat". While physicians and health experts refrain you from using saturated fats and ask you to avoid the same, the general public seems to have picked it up as avoid fat. This has led to fat gaining an undeserved reputation as a diet food that is bad for weight loss and health. Its the saturated fat that is bad for health, as it is proven to clog arteries causing heart disease and stroke. However, the truth is, good fat is absolutely essential for good health.
Why Do You Need Fat?
Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive. The body needs fats like the Omega Essential Fatty Acids in order to ensure proper hormonal production and brain function. These oils are essential because the body cannot manufacture them and they help with many things like enhanced recovery due to reduced inflammation, enhanced nutrient partitioning due to their ability to neutralize enzymes necessary for fat storage (so this means more calories go toward muscle production and less to fat) and even help with enhancing your mood!
What is GOOD fat?
Good fats mean non-saturated fat - both polyunsaturated and monounsaturated. This type of fat or oil has numerous health benefits. Unsaturated fat (including monounsaturates and polyunsaturates) is usually liquid at room temperature and generally comes from vegetable sources. Here are some of the key benefits of unsaturated fat.
- It transports fat-soluble vitamins A, D, E and K throughout the body.
It cushions and protects internal organs.
Essential fatty acids (EFAs), benefit your heart, metabolism and immune system.
Some EFAs are used by the body for structural, hormonal and electrical functions rather than for energy. These EFAs increase metabolic rate and increase fat burn off resulting in loss of weight.
Fat is a concentrated source of energy.
What Is The Kind Of Fat To Avoid
Saturated fats typically gets classifed as bad fat. Saturated fat includes Hydrogenated Fats or Trans-Fats - frequently found in commercial bakery products and margarines. One easily identifiable attribute of saturated fat is that it is generally solid at room temperature. It is found in butter, animal meats, lard, cheese, hard margarine, chicken skin, whole milk and anything these ingredients are used in, such as chocolate, , pies biscuits, cakes and pastries.
Which Carbohydrates To Take
Eat complex carbohydrates, complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard.
Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development. make sure that you have around 15-20 grams of fibrous carbohydrates, such as green beans or broccoli, at lunchtime and 15-20 grams more at dinnertime as these will help to keep your digestive tract clean and ready to accept new nutrients, thus maximizing nutrient utilization.
How Much Fat Do You Need
In order to get your good fats keep the essential fats at 3 tablespoons per day for guys and 1.5 for women in the form of flax seed oil, fish oils or extra virgin canned olive oil. You can split your fats between two low carbohydrate meals. This can eliminate your cravings for sweets at night that come as a result of the reduced carbohydrate intake at that time.
Really good fats/oils come from UNREFINED vegetable sources or oily fish. Here are some basic guidelines for how to choose the best type of fat.
- For cooking, choose extra virgin olive oil
- For salads, choose from flax oil, canola oil, soy oil, extra virgin olive oil, wheatgerm oil, walnut oil, hemp seed oil.
- Eat regular helpings of oily fish like salmon, mackerel, sardines, tuna.