Fat is bad, protein is good, right? This is a common
myth that
body builders believe in when they first
start out. When we look at the food pyramid that
represents a balanced diet, fat occupies the
smallest tip of the pyramid, which means that fats
must be consumed in small amount.
But fats also
occupy the tip of the pyramid, which means that it
is very important as well. Even as we want to gain
muscle mass, completely eradicating fats from your
diet will not be productive because fats actually
play an important role in gaining healthy muscle
weight.
Fats play two important roles in muscle building.
First, it acts as a solvent for minerals and
vitamins. Without been dissolved in fats within the
body, these vital vitamins and minerals that are so
crucial for muscle growth will not be transported to
where they are most needed.
Second, fats are important in keeping
hormone-producing glands active. Many of these
hormones are important in stimulating muscle growth.
A good example is testosterone which is the prime
growth hormone within the body.
Can you imagine what a low level of testosterone
would do to a body builder? However, only a small
amount of fats is required for these two important
roles, hence it is important to take fats in
moderation in your diet. Certain types of fats also
benefit the body in different ways when taken in
moderation.
Saturated Fats
Saturated fats are the most dangerous when taken
in too big a portion. Unfortunately they also taste
the best to most people too. Think about your fast
foods, fried chicken, and deep fried tempura and so
on.
This form of fat raises bad cholesterol levels,
which causes other severe health impairments.
Saturated fats are, however, important in small
quantity as they stimulate the production of growth
hormones in the body for more muscle growth to take
place. Saturated fats can be mainly found in animal
fats, cheese, butter, lard, ice cream and so on.
Essential Fatty Acids
These are known as essential fatty acids because
they cannot be produced by the body, and we must get
them through our diet. Essential fatty acids
actually raise our good cholesterol and maintain a
good balance in the body.
The best known and useful of this essential fatty
acid is the fish oil Omega-3 fatty acid, which is
crucial for the repair of tissues within the body
system. This includes the repair of muscles and
muscle tissues as well.
Omega-3 fatty acid can be found in salmon, cod
and many other Nordic fish. Other forms of essential
fatty acids which are also important for the body
system are found in seed based oils like sunflower
seed and flax seed oils.
Monounsaturated Fats
The last type of fats is monounsaturated fat,
which has a positive impact on your cholesterol
levels. Sources include most vegetables and nuts
like almonds, peanuts, cashews, olive oil, canola
oil and avocados.
The term fat is a taboo term in the muscle
building and bodybuilding world. However, fats are
also essential in our diet. When the right forms are
taken in the right amount, the benefits on weight
gain and muscle growth are tremendous.
