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 . >>