The Role Of Dietary Fat In Muscle Building & Performance

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ietary fats have been a hot topic in fitness and nutrition and have often been misinterpreted or undervalued concerning muscle tissue building and athletic performance. Protein and carbohydrates often take center stage in sports nutrition. Fats are vital, yet often overlooked macronutrient that plays a key role in hormone production, energy metabolism, and cellular function — all of which are important for muscle production, recovery, and performance. This article will discuss the science of dietary fats, their effect on muscle protein synthesis, and how fat can be used in a calculated way to increase adaptations to the training stimulus and better overall physical performance. Regardless if you are a bodybuilder, powerlifter, or endurance athlete, understanding fats in your diet could be the missing link in achieving your ultimate performance potential.

Before we go ahead and explain to you how dietary fats influence muscle growth and athletic performance, it’s essential to examine the different types of fats.

Also Read: 5 Common Protein Myths Debunked

Classification of Dietary Fats

Fats are categorized according to their chemical structure, which helps to determine their functions in the body. The four main categories of dietary fats include:

1. Saturated Fats
Saturated fats contain a continuous chain of carbon atoms, with no double bonds between carbon atoms (each carbon atom is completely saturated with hydrogen, hence the name "saturated fats").
Sources of Saturated Fats: Animal products (red meat, dairy, butter, eggs), coconut oil, palm oil, egg yolk

2. Monounsaturated Fats
Monounsaturated fats contain one double bond in the hydrocarbon chain.
Sources of Monounsaturated Fats: Olive oil, avocados, nuts (especially cashews, almonds, peanuts), and seeds.

3. Polyunsaturated Fats Polyunsaturated fats contain two or more double bonds in the hydrocarbon chain. In polyunsaturated fats, there are two subcategories:
a. Omega-3 Fatty Acids Sources of Omega-3: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts
b. Omega-6 Fatty Acids Sources of Omega-6: Vegetable oils (soybean, corn, sunflower), poultry, eggs

4. Trans fats
Trans fats are industrially hydrogenated fats, but small amounts are also found in meat and dairy
Sources of trans fats, including Fried food, Processed snacks, and margarine.

Now you know, that all fats are not equal, nor are their function in muscle building and athletic performance.

Also Read: Myths Vs Facts on Peanut butter

WHAT ARE HEALTHY FATS?

Healthy fats (or good fats) consist of monounsaturated and polyunsaturated fats, and they can benefit cardiovascular health, cholesterol levels, and overall well-being. Sports nutritionists and bodybuilding trainers will use fats and oils in a manner to boost performance, recovery and long-term metabolic health without interfering with body composition or cardiovascular function.

Saturated fats and trans fats are categorized as "unhealthy" fats. These fats are typically solid at room temperature and can result in an increased risk of heart disease, bad cholesterol, obesity and other health issues.

In contrast to the old myths that warned against all kinds of fat, you now need to consider that the right types of fat are essential.

Also Read: Good Carbs Vs Bad Carbs – What’s The Difference

BIOLOGICAL FUNCTION OF DIETARY FATS

Healthy fats improve insulin sensitivity, helping the body prioritize muscle fuel over fat storage when consumed in the right amounts.

1.  Dietary Fats Boost Testosterone Production

We’ll first tell you about the role of testosterone in muscle building.

Testosterone is a primary anabolic hormone that directly increases muscle protein synthesis, muscle strength, muscle power, endurance. Optimal testosterone levels help burn fat while preserving muscle mass.

All fine, but what’s the connection between fats and testosterone?

Dietary fats play a critical role in the production of testosterone. Don’t be surprised! It is the same cholesterol found in egg yolks, red meat, and butter.

Here’s the process:

Monounsaturated, saturated fats and omega-3 are essential to provide cholesterol, the precursor for the synthesis of testosterone. In the body, cholesterol is converted into pregnenolone, which later is converted into testosterone.

As per studies, low-fat diets decrease testosterone levels in men.

Processed vegetable oils, transfats, and super low-fat diets (<20% calories from fat) do not promote testosterone levels.

Also Read: Testosterone Booster Tribulus Capsules

2.  Dietary Fats Boost Endurance Levels

Are you thinking, aren’t carbs (for glycogen storage) and proteins (for muscle repair), the critical nutrients for endurance? The endurance in athletes is dependent upon the maximal aerobic power and substrates available (carbs, and fats). Unlike carbohydrates, which give quick bursts of energy, fats provide slow, sustained fuel, ideal for long workouts or endurance. It is well known that trained athletes have higher levels of fat oxidative capacity, which spares the muscle glycogen stores. As workout intensity increases, the body switches to fat metabolism, using fatty acids for prolonged endurance. Fats provide 9kcal/gram (vs 4kcal/gram for carbs and protein). 

3.  Dietary Fats Reduce Inflammation & Enhance Recover

While short-term inflammation is a natural response to training, chronic inflammation can hinder recovery, and reduce performance. 

Excessive inflammation after training can lead to longer recovery times and muscle pain. Chronic inflammation can lead to joint pain, reduced stamina, and weakened immunity.

Omega-3 fatty acids fight oxidative stress and pro-inflammatory cytokines. Monounsaturated fats reduce oxidative stress caused by hard training and improve insulin sensitivity (better nutrient delivery to muscles). Healthy fats enhance the absorption of essential vitamins (A, D, E, K). As told earlier, dietary fats support testosterone critical for muscle repair and reduces muscle breakdown.

Also Read: Low-Carb Vs Low Fat – Which Is Better For Weight Loss?

WHAT IS THE RECOMMENDED DAILY INTAKE OF FAT?

As per studies, dietary fats including essential fatty acids (which cannot be synthesized by the human body), are necessary for proper physiological function. Dietary guidelines from the World Health Organization recommend a total fat intake between 20 and 35% of total calories (between 44 and 78g) for a 2000-calorie diet.

WHAT IS THE BEST TIME FOR FAT INTAKE?

1.  Pre-Workout

Consuming dietary fats 2 hours before long endurance workouts delays gastric emptying, and can provide sustained energy for long training sessions. Endurance athletes (cyclists, marathoners, runners, swimmers) will benefit from slow-digesting fats. 

You can have avocados with eggs or nut butter with wholegrain bread

Note: Avoid heavy fats right before explosive training.

2.  Post-Workout 

A moderate amount of fat in your post-workout meals helps reduce post-workout inflammation and enhance muscle recovery. Healthy fats when paired with protein enhance muscle recovery and reduce inflammation. Omega-3s aid in joint health and muscle repair after intense exercise. 

3.  Before Bed

Consuming healthy fats at night works as anti-catabolic by maintaining testosterone levels, which is crucial for recovery.

WHAT ARE THE BEST HEALTHY FAT SOURCES FOR MUSCLE BUILDING?

Egg yolks, salmon, virgin olive oil, avocados, coconut oil, almonds, walnuts, peanuts, Greek yoghurt, cheese, flax seeds, and chia seeds.

HOW TO OPTIMIZE FAT INTAKE FOR MUSCLE GAINS?

Consume fats alongside protein for enhanced recovery. Avoid transfats (processed foods, deep-fried items) – they disrupt hormonal balance and muscle growth.

You don't build muscle with protein alone - and it takes strategic facts that will turn your body into an anabolic machine…

Smart fat intake distinguishes the trainers among those who just train hard from the trainers that train like champions and recover like champions…

Reference:

https://pubmed.ncbi.nlm.nih.gov/8947430/
https://pubmed.ncbi.nlm.nih.gov/33741447/
https://pubmed.ncbi.nlm.nih.gov/10872896/
https://www.ncbi.nlm.nih.gov/books/NBK594740/

Also Read: What is The Role of Dietary Fiber in Weight Loss?

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