MONOUN- SATURATED FAT
MEDIUM CHAIN TRIGLYCERIDES
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MONOUN- SATURATED FAT
Monounsaturated fats are generally considered the healthiest form of fat. They help to lower LDL cholesterol, and therefore lower your risk of cardiovascular disease and stroke. This type of fat contains high levels of vitamin E, which is a very important antioxidant. Olive oil is a particularly good choice of monounsaturated fat because it holds up well in high temperatures. Avocados, nuts, peanut butter and olives are other foods that are high in monounsaturated fat.
“ Ketones are also considered a super-fuel for the brain, which is said to enhance cognitive function, concentration and alertness.”
MEDIUM CHAIN TRIGLYCERIDES
Throughout the‘ 90s medium chain triglyceride( MCT) oil was promoted in bodybuilding and fitness circles as a superior form of fat, and this trend seems to be on the rise once more. MCTs are metabolised differently than your usual fatty acids, as they bypass the normal digestive process that long chain fats go through. More specifically, they are immediately processed by the liver, which converts them into ketones that can readily be used for energy production. This can assist dieting athletes who follow low-carb diets, as an alternative energy source is available to fuel more intense activity.
Ketones are also considered a super-fuel for the brain, which is said to enhance cognitive function, concentration and alertness. In addition, MCTs are said to improve blood sugar regulation, enhance metabolism, improve appetite regulation, and may improve thyroid function. They may also assist in the treatment of various lifestyle diseases such as diabetes, Alzheimer’ s, seizures and cystic fibrosis, among others.
CHEWING THE FAT
When it comes time to decide on your optimal macronutrient ratios, as with most things in life, it seems that the best option lies somewhere in the middle of the spectrum; somewhere between low-fat and low-carb.
Obviously, when it comes to enhanced body composition for the stage, some degree of extreme action is required, but, in general, it seems a good balance of the two macronutrients – a moderate carb, moderate fat intake if you will – can deliver ideal results.
To better illustrate this concept, a study conducted on male ice hockey players, published in 1992 in the International Journal of Sports Medicine, looked at the effects of a diet regimen on pituitary and steroid hormones.
One dietary programme required one group of players to reduce their fat intake from approximately 40 % of total energy intake to less than 30 %, and increase carbohydrate intake from 45 % to about 55 %. The other group served as a control group and had no special dietary programme( their macronutrient ratios remained the same at 40 % fat and 45 % carbs).
The study, conducted over a seven-month period, found that the higher fat intake group had higher free testosterone levels, along with lower sex hormone binding globulin( SHBG) levels, both during and after the study.
If this is the case then adopting the carbohydrate manipulation tools discussed extensively in this magazine to date – carb cycling and / or carb backloading – can help to boost fat loss, while increasing muscle mass and aiding in energy production while on calorie restricted diets.
As such, as a guideline for non-dieting athletes who are looking to maintain optimal health and bodily function, good fats should comprise 30-40 % of total daily calorie intake. Try to limit your saturated fat intake to no more than 9-10 %, get about 10-15 % of your total calories from monounsaturated fats, and about 10 % of your calories from polyunsaturated fats. M. E www. muscleevolution. co. za 29