When we think of fat, oily and cheesy pizza, fatty strips of bacon, greasy French fries or cheeseburger appears in our mind. Now, these are some serious sources of unhealthy fats. Most people ask what are healthy fats for bodybuilding? The answer is yes, there are various types of healthy fats for bodybuilding.
People think that all fats are unhealthy which is not true. The problem is that there is brainwashing exercise going on in the fitness world. The slimming industry is advocating the facts that if you want to reduce fat, eliminate fat from your diet. This idea may be correct to some extent but eliminating healthy fats from your diet can affect your health. But if you’re a bodybuilder, it is essential to know about healthy fats for bodybuilding.
The food industry is aware of their customer concern about fat. So they have managed to replace them with artificial sweeteners or sugar which are not good for health. The process used for eliminating fats from food can have adverse effects like removing valuable compounds and nutrients.
The unhealthy fats idea has made its way into the world of bodybuilding. There is a serious concern about the fats in diets which is getting popular for fat accumulation in the body. Such thinking has led to eliminating fat from protein powders through various processes like chemical washing, hydrolysis and heat treatment.
Such type of processes removes the essential anti-inflammatory compounds.
Do Healthy Fats Exist?
There are many fats that are considered as healthy fats for bodybuilding. Fats can be very useful for bodybuilders to gain desired muscle results.
Healthy fats are an ideal source of energy that helps to generate energy for a long time. Fats are an important part of cell walls that allow waste products to go out and nutrients get in. Healthy Fats contribute to processes for the regulation of body processes such as the nervous system, blood pressure, heart rate, and blood clotting. Some vitamins like A, D, E, and K rely on healthy fats to enable their transport of the body tissues. So, it is important to consume healthy fats in your diet.
What are Healthy Fats for Bodybuilding?
Omega 3 Fatty Acids
Omega 3 Fatty acids are the most valuable and important healthy fats for bodybuilding. They are the type of polyunsaturated fats. They are very important for body health. Omega 3 fats prevent muscle breakdown and are ideal for joint health. Their excellent anti-inflammatory properties play a significant role to develop and maintain healthy cells. They strengthen the cell membrane and keep cells in their shape.
Fish oil supplements are popular sources of essential omega-3 fatty acids. Such fats play a vital role to produce compounds known as resolvins and prostaglandins. These compounds improve the blood flow in the body and reduce inflammation. Both these benefits are best for bodybuilders.
Inflammation is related to tissue building in bodybuilding. Extended inflammation period can impede the muscle recovery process. Therefore it is important for bodybuilders to use Omega 3 fats.
Fatty fishes like herring, mackerel, and salmon are rich sources of omega 3. You can also get it from
- flax oil
- fish oil
- flax seeds
- almond butter
Polyunsaturated fats are found in cottonseed oil, vegetable oil, and sunflower. They are little less stable and more vulnerable to turn rancid than mono-unsaturated fat sources. Such type of fats remains in liquid form at room temperature but some fats can turn into solid form. Polyunsaturated fats prevent a body from developing insulin resistance.
Our body processes monounsaturated fats effectively. They are the decent source of calories and provide energy for long training sessions. The main problem most people suffer is the reduction of saturated fat quantity they consume. Replacing them with monounsaturated fats will improve your heart health.
Monounsaturated fats improve the sense of being fuller for a long time. They also reduce the variations in blood sugar levels. This helps the bodybuilders in heavy workout sessions where they lack energy. Another benefit of monounsaturated fats is that they enhance the absorption of the fat-soluble vitamins that are available in different vegetables.
There are many ways to get monounsaturated fats from your diet such as canola oil, grape-seed oil, olive oil, nuts, and avocados. Olive oil is an ideal source of monounsaturated fats. Peanut butter is another decent option.
Avocado can provide a high amount of monounsaturated fats. Avocadoes promote the feeling of being full and aid to curb appetite and also provide fiber and plant sterols to reduce bad cholesterol levels in the blood. One good option is to use it with apple cider vinegar and extra virgin olive oil for additional health favor.
Unsaturated fats are beneficial for promoting good health as compared to Trans and saturated fats. But still, they can lead to weight gain when used in large amount.
You can include some saturated fats in your diet as they are good sources of energy. Remember saturated fats can lead to store unwanted body fat. You can add coconut butter as a natural food source of saturated fats.
Clean eating is recommended for bodybuilders to gain fitness goals. A diet composed of grains, natural, whole foods and unprocessed can be an ideal one. Healthy fats for bodybuilding are essential to promote muscle growth, strength, and energy levels.