Are Healthy Fats A Helpful Bodybuilding Diet Nutrient For Muscle Gain?
The popularity increase of the health industry in recent years has spawned research in natural nutrients that can enhance health and well being, with one of the most widely advertised being Essential Fatty Acids (EFA), which are healthy fat sources that have been shown to reduce cholesterol, boost immune system function, and aid in sustaining normal body function (such as clear 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 providing 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 a group of fat sources can assist in hormone increase, and will therefore boost muscle building when integrated properly within a bodybuilding diet routine. This idea has especially grabbed the attention of many bodybuilders who have developed a negative view of carbohydrates due to having gained a large amount of body fat on standard carbohydrate focused muscle building diet routines.
I do not doubt the positive health impact offered by EFA sources, and do recommend using these as part of any diet routine, even for those who do not pursue bodybuilding, and therefore all should implement Essential Fatty Acids for immune system benefits. Yet, in relation to muscle gain, carbohydrates are far more helpful in growth as compared with fat, and therefore many who switch to a diet regimen which focuses on fat as the chosen energy source will find that muscle mass gains decline, sometimes dramatically. The negative stigma attached to carbohydrates which have made higher fat diets en vogue are not related to an inherent harm originating from carbohydrate sources (as raw honey and fruit, two examples of simple carbohydrates, are extraordinarily healthy), but instead due to improperly constructed diet routines which favor carbohydrates for a vast portion of total caloric intake, which causes body fat to increase far more quickly than expected. Instead of adjusting carbohydrates to a more effective macronutrient ratio in relation to protein and fat, many bodybuilders instead nearly reject car
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bohydrates outright, and find that their results suffer substantially as a result.
It has been said that saturated fat can play a role in hormone production, and consuming a small portion of total food intake 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 potential harmful health side effects originating from large levels of saturated fat greatly exceeds any bodybuilding hormone related benefits, therefore of all foods consumed, saturated fat should comprise the lowest overall percentage. A bodybuilder who abstains from all forms of saturated fat can achieve amazing bodybuilding results, as I gained over 60 pounds of muscle mass while consuming a very small saturated fat level, and I do not feel that fat in general, including saturated, will provide a substantially positive impact on muscle building, but will derail progress if significant carbohydrates are abandoned in favor of added fat consumption.
A correctly constructed diet routine will center around a variety of nutrients for maximum health impact and muscle building progress, including carbohydrates, protein, and healthy fats, with saturated fat consumed only in moderation (for those who are not predisposed to cardiovascular related medical issues), and when doing so, the downside of carbohydrates that disrupt the definition level of many bodybuilders will be averted, and muscles will receive a wide spectrum of nutrients for peak function, both in terms of defense against disease, and total muscle gained.
For those bodybuilders who currently integrate fat into their diet routine, make sure to abandon unhealthy forms of fat, such as trans fat, as these types of fats are destined to deposit themselves inside of blood vessels, producing life threatening cardiovascular difficulties. The majority of health issues experienced in western civilization are linked to poor behavior, including food selection, with harmful fat consumption reaching epidemic proportions due to the growing infatuation with fast food and boxed unperishable food items that utilize terrible additives. Yet, with so many delicious food choices available that are also extremely beneficial to muscle building and health, there is no worthwhile reason to design a diet plan based upon damaging foods, even when eating at a restaurant. Bodybuilding is not only a hobby based on maximum muscle building, but also involves enhancing long term health and well being, therefore choosing the proper types of foods is no less important than the weight lifting workout itself.
By: Francesco A. Castano
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Francesco Castano authors MuscleNOW.com, a workout routine for building muscle mass without supplements or drugs. He also owns FatVanish.com, where you will find his natural weight loss diet program.
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