When it comes to proper nutrition much of the active practitioners avoid the use of fat as a result of some wrong information related to this nutrient. General information related to fats and their need for increased physical activity is given in this article. Providing energy for the body is the main function of fat with protein and carbohydrates.
All fat combine saturated and half unsaturated fatty acids that can be found in beef, pork, poultry, fish, eggs, nuts, dairy products, seeds and grains. Unlike proteins and carbohydrates that contain just 3-4 calories for each gram, fats contain double or 9-10 calories for each gram. This is the main reason why most people completely avoid fat.
When it comes to fat and their use, common misconception is that any consumption of fat will result in an increase of excess body fat. Consumption of any food in excessive amounts, more than our body needs to perform physical activities, will result in storage of excess calories into fat.
Cholesterol which is closely associated with fats and their use by the body is crucial to the health of the body against infection and the body’s rapid healing of wounds. Cholesterol is also important in protein synthesis and proper muscle growth.
Active practitioners ,who follow a diet that contains a greater amount of healthy fats, have a significantly greater chance of greater muscle growth and increased strength. This is v.s regular practitioners who follow a diet that contains less amount of healthy fat.
Fat to increase muscle mass and muscle definition
When targeting to a fast muscle building much of the active practitioners completely avoid fat. They believe that because of the number of calories contained in fat muscle definition is impossible.
However, due to slow digestion fats are able to provide a greater feeling of satiety and stable level of blood sugar for long periods.
The use of healthy fats in the diet will result in the following advantages over the correct muscle growth:
1. Strong antioxidant properties contribute to the proper functioning of the immune system.
2.Excellent source of additional energy for physical needs of the body throughout the day.
3.Increased production of testosterone that keeps our body in an anabolic state for a longer period.
4.Providing a steady stream of amino acids to the muscles for long periods.
For all active practitioners advice is to bring 1 to 1.5 grams of healthy fat for each kilogram of body weight.
Polyunsaturated fats are considered as good fats. They assist in reducing bad cholesterol and risk of heart disease. These fats also include the essential fatty acids omega-3 and omega-6 that our body cannot create.
Great amount of polyunsaturated fats we can provide from salmon, walnuts, corn, sesame, tuna, flaxseed, and almonds, sunflower and fish oil. These fats contribute to the fight against the breakdown of muscle tissue. Also they have anti-inflammatory properties and contribute to the reduction of excess body fat.
Mono saturated fats offer the following benefits:
1. They are rich in Vitamin E.
2. They reduce levels of bad cholesterol in the blood.
3.They contribute to reducing weight without reduced total daily calorie intake.
These fats in larger quantities can be found in peanuts, almonds, Indian nuts, olive oil, avocado, canola, peanut butter and pumpkin.
Opinion on the use of these saturated fats is split. Avoiding the use of these fats especially for all inactive people is recommended by most health organisations. Negative opinion on this fat comes from the fact that they increase cholesterol in combination with very high daily intake of carbohydrates and calories. The following products contain higher amounts of this fat: beef, pork, chicken, coconut oil and butter.
Tran’s fats are born with the industrial process of adding hydrogen in liquid vegetable oils to obtain a solid form. This allows these products to have a longer period of use. They are known as hydrogenated oils.
The use of these fats contributes to increase bad cholesterol. Furthermore they reduce the flow of amino acids to the muscle and increased muscle breakdown. Therefore it is recommended that you remove this fat from your diet. Sweet and mild products, chips and fried fast food contain large amounts of Trans fats.