Are Healthy Fats A Beneficial Bodybuilding Diet Macronutrient For Muscle Building?
The popularity increase of the health industry in recent years has promoted research in natural nutrients that can enhance health and well being, with one of the most widely publicized being Essential Fatty Acids (EFA), which are healthy fats that have been shown to suppress cholesterol, boost immune system response, and aid in normal body function (such as smooth skin). Because of this, these Essential Fatty Acids have become popular in the diets of many, and have even captured the attention of the bodybuilding community as a method of fueling energy while improving long term health.
But can fat actually assist in muscle building? This is a question many bodybuilders are asking, especially considering how some have proclaimed that certain fat sources can assist in hormone production, and will therefore boost muscle gain when implemented properly within a bodybuilding diet plan. This idea has especially grabbed the attention of many bodybuilders who have adopted a pessimistic view of carbohydrates due to having gained significant body fat on common carbohydrate focused muscle building diet routines.
I value the health benefits offered by Omega 3, 6, and 9 EFA sources, and do recommend using these as part of any diet plan, regardless of whether bodybuilding is a goal, and therefore all should integrate Essential Fatty Acids for immune system benefits. Yet, in terms of pure muscle building, carbohydrates are far more helpful in growth as compared with fat, and therefore many who switch to a diet routine which uses fat as a primary energy source will find that muscle mass declines, sometimes dramatically. The negativity linked with carbohydrates which have made higher fat diet routines en vogue are not related to an inherent harm originating from carbohydrate sources (as raw honey and fruit, two examples of carbohydrate sources, are extremely healthy), but rather due to improperly compiled diet routines which favor carbohydrates for a vast portion of total caloric consumption, which causes body fat to increase far more quickly than necessary. Instead of adjusting carbohydrates to a more effective macronutrient ratio in comparison to protein and fat, many bodybuilders instead nearly abandon carbohydrates outright, and find that their results suffer substantially as a result.
Saturated fat is said to play a role in hormone production, and utilizing a small portion of total calories from saturated fat is acceptable for those who do not suffer from any genetic predisposition towards or history of heart disease or cardiovascular dysfunction, but the likely harmful health side effects stemming from large quantities of saturated fat outweighs any bodybuilding hormone related benefits, therefore of all nutrients, saturated fat should total the lowest overall percentage. A bodybuilder who avoids all forms of saturated fat can achieve amazing bodybuilding results, as I produced over 60 pounds of muscle mass while eating a diet extremely low in saturated fat, and I do not feel that fat in general, including the saturated variety, will offer a substantially positive impact on muscle gain, but will greatly harm progress if significant carbohydrates are sacrificed in favor of additional fat consumption.
A prudent and properly constructed diet regimen will focus upon a variety of nutrients for the best possible health benefits and muscle building progress, including carbohydrates, protein, and healthy fats, with saturated fat integrated only in moderation (for those who are not predisposed to cardiovascular related medical issues), and when doing so, the downside of carbohydrates that haunt the definition level of many bodybuilders will be averted, and the body will receive a broad spectrum of nutrients for peak function, both in terms of defense against disease, and total muscle gained.
A final word of warning - for those weight lifters who currently integrate fat into their diet regimen, make sure to avoid unhealthy forms of fat, such as trans fat, as these types of fats are destined to deposit themselves inside of blood vessels, producing serious cardiovascular difficulties. The majority of health issues experienced in western civilization originate from poor behavior, including food selection, with unhealthy fat consumption reaching epidemic proportions due to the growing infatuation with fast food and boxed unperishable food items that contain many risky ingredients. Yet, with a great number of delicious food choices available that are also extremely helpful in aiding muscle building and health, there is no worthwhile reason to design a diet routine based upon damaging foods, even when visiting a restaurant. Weight lifting is not only a hobby based on maximum muscle gain, but also involves improving long term health and well being, therefore choosing the correct collection of foods is no less important than the weight lifting workout itself.
Francesco Castano authors the www.MuscleNOW.com web site, which is a weight training routine for muscle gain without supplements or drugs. He also owns the www.FatVanish.com site, where you will find his natural weight loss program.
www.MuscleNOW.com
