W hen dieting for
enhanced aesthetics we generally have two broad dietary approaches at our disposal; low-carb or lowfat, as protein intake generally remains constant. When total calorie intake remains the same there are benefits and drawbacks to both approaches, and not everyone will respond to these dietary manipulation tools in the same way.
However, what athletes seldom fail to understand is the implications that a low-fat diet has on our general health, well-being, and even our ability to hold on to that hard-earned muscle. It used to be that when bodybuilders dieted to get lean they slashed their fat intake to below 10 % of total calorie intake. Today we know that this approach is not just unhealthy, it’ s also counterproductive to muscle growth, repair and recovery.
higher fat intake increased anabolic hormones in the trained subjects only.
In this regard it is important to note that both saturated fat and cholesterol play central roles in the production of testosterone and the other steroid hormones. Accordingly, a diet that contains no saturated fat or cholesterol, two forms of dietary fat that have been demonised for decades, can actually limit your anabolic potential.
Of additional importance to hard-training bodybuilders, a good intake of healthy fats will help to lubricate joints, and certain fats are essential in the formation, maintenance and repair of cell structures, including nerves and muscle cells.
Fats also aid nutrient absorption, specifically the fat soluble vitamins, and also aid in nerve transmission; two critical elements in the anabolic process and the optimal functioning of the human body, both during training and in everyday life.
Certain fats can also augment energy production requirements, particularly during times of carb and /
“ Healthy fats promote cardiovascular health.”
or calorie restriction, which helps to spare muscle tissue. On top of that, healthy fats promote cardiovascular health, which may be of secondary importance to bodybuilders, but is another essential element in ensuring longevity, optimal health, and peak performance in the gym. Other benefits include healthy skin, which is important for anyone who plans to step on the competitive stage.
Yet despite their importance, there are still‘ good’ and‘ bad’ fats, but not in the conventional sense we’ ve been taught over the years. And, when consumed in excess, even good fats can lead to weight gain. Accordingly, a little education and understanding can assist you in making the right choices when it comes to including fat in your diet. >>