Guide to Different Types of Fat
There are good and bad lipids. Inadequate intake of good oils hampers health and hinders progress in bodybuilding. In case of abuse of bad fats, you end up with big heart problems. What counts is not so much the amount of fat on our plate but the type of fat consumed. Which fats include in the diet and which are dangerous for our health?
Role of lipids
Lipids (or fats) provide six essential functions in the body:
- They constitute a large reserve of concentrated energy.
- They protect the organs.
- They provide thermal protection of the body.
- They carry fat-soluble vitamins (A, D, E, K).
- They provide essential fatty acids that play a crucial role and without which the body could not synthesize certain hormones (including testosterone) in sufficient quantity; The cell structure would also be compromised.
- They enhance the taste and texture of foods. They also promote the feeling of satiety.
Monounsaturated fatty acids
Monounsaturated fatty acids can reduce the percentage of LDL cholesterol and total cholesterol: they are beneficial for health. MUFAs could also prevent the oxidation of LDL cholesterol: this is a considerable asset when it is known that once oxidized, cholesterol is more likely to adhere to the arterial walls and can cause a heart attack.In addition to oleic acid, olive oil also contains oleocanthal, an anti-inflammatory substance that can soothe muscle pain.
Like the thin, healthy Mediterranean people, make sure that these fatty acids are at the top of your diet and that they make up 10% to 15% of your daily caloric intake.
Almond oil, avocado, avocado oil, corn oil, evening primrose oil, hazelnut oil, mayonnaise (based on safflower oil or soybean oil), nuts, olive oil, butter Peanut oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil.
Polyunsaturated fatty acids
Like MUFAs, it is recommended to consume polyunsaturated fatty acids that are good for the heart. The first in this category are undoubtedly omega 3 fatty acids and DHA, present in cold water fish. They fight all sorts of ailments: heart disease, depression and even an expanding waist circumference, and they come with benefits that are especially appreciated for weight lifting practitioners. Studies show that they reduce fat loss during periods when muscles are not being used, such as training interruptions: this suggests that omega-3s can reduce muscle breakdown and stimulate weight gain. They also have crucial anti-inflammatory properties for healthy joints when working heavy.
The problem is that most people consume too much omega 6 compared to alpha linolenic (omega 3) fatty acids. Most restaurants and food manufacturers sold in supermarkets, such as chocolate bars, crackers and chips, use oils rich in omega 6, such as corn and soybean oil. As a result, the typical ratio for omega-6 and omega-3 intake is 12 to 1, whereas it should be around 5 to 1. A higher intake of omega-6 may cause inflammation that can cause Arthritis, cancers, heart disease and obesity. It can also have immediate negative effects for bodybuilding practitioners: less good muscle and joint recovery. So do not abuse the good things and vary your sources of fat to the maximum.
Almost 10% to 15% of your daily calorie intake should come from polyunsaturated fatty acids. Consume fatty fish such as salmon, mackerel, herring, sardines, trout, white tuna 3 to 4 times a week. You can also consume supplements containing 1 to 2 g of fish oil during your meals. You can also decorate your walnut salads or nut oil rich in omega 3. Avoid sunflower oil, soy and peanuts that contain omega 6.
Canola oil, cod liver oil, linseed oil, halibut, herring, mackerel, salmon, sardines, sesame oil, tuna, walnuts.
Saturated fatty acids
Saturated fatty acids have a reputation for skyrocketing cholesterol levels, which is why many people avoid it. Nevertheless, they are capital for the production of many hormones including testosterone.
If you consume large amounts of saturated fatty acids, you may have a big problem on your cardiovascular health.
The daily total must be less than 10% saturated fat.
Beef fat, butter, coconut oil, cotton seed oil, egg yolks, fatty meats, whole dairy products, bacon, palm oil, tropical oils, vegetable fats.
Trans fatty acids
Food manufacturers love this cheap fat. It extends the life span of the products and makes the food more smooth or crisp, but in fact, trans fatty acids do not bring any good.
They may improve taste, but from the health point of view, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also link trans fatty acids to blocked arteries, cancer and diabetes. This danger creates the human hand even prevents the body from properly using essential omega fatty acids. Worse than anything for bodybuilding practitioners, trans fatty acids can reduce the uptake of amino acids, thus limiting the intake of mass and accelerating muscle degradation.
Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.
Omnipresent in manufactured foods and fast food, partially hydrogenated oils contain trans acids that can cause damage to the arteries. French fries, fried fish, fried foods, baked goods, donuts and biscuits are generally rich in trans fatty acids.