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