Fitness and bodybuilding write-ups are usually focused on men and will commonly claim that individuals need to increase their muscle mass to bulk up. On the other hand, most women would like to gain lean muscle mass without bulking up. A high-fat diet for bodybuilding is a tricky proposition. You have to consume adequate amounts to provide fuel for muscle development while ensuring that you opt for choices that are based on good and healthy nutrition. This, in turn, should make your metabolic process reach for the stores of fat in the system and not into the tissues of the muscles. Dieting alone would not be sufficient.
As such, it is important that individuals also perform a combo of high-intensity cardio and resistance training if they want to experience optimal gains using the aforesaid recommendations. But where does fat come into play for a bodybuilding Diet? Can a High-fat diet help individuals build more muscles? Read on to find out more!
Fat’s Role in Muscle Building and Development
Most people will extremely remove fat from their overall intake in a vigorous attempt to reduce total fat within the body. This can lead to them experiencing weight loss, true, but these individuals will also start losing their nails, skin, and hair. This is because fat has a crucial role in the maintenance of cell structures that are optimal along with regular levels of hormones. Both these hormones and cell structures are necessary to support an environment for muscle development. Also, they can help the individual feel satiated or full. Individuals should aim to take in around .5 grams of fat for each pound of the individual’s weight daily. This means for example that someone who weighs 150 pounds should eat around 75 grams of fat daily.
People must focus on the quality and health of the fats they consume along with the variety of fats taken. This is to ensure that they can benefit from the different forms of fats such as saturated fats, monosaturated fats, omega 3s, and omega 6s. Some of these healthy fats include coconut oil, egg yolks, hemp oil, olive oil, avocado, macadamia nuts, chia seeds, flax, walnuts, sardines, and salmon.
Health Benefits of Healthy High-Fat Diet For Bodybuilding
Regardless of what people say about fats, people must focus on eating more healthy fats than processed ones. For example, a fried Oreo may have some fats to provide (aside from being yummy of course), but it simply can’t compare to the healthy fats that a salmon can (which is also quite delicious). So whatever the media tries to portray, fat is now back and considered an integral part of a healthy diet. Below are some of the other benefits of fat:
1. Fats can provide energy in unlimited amounts
Fats are rich in energy and contain nine calories per gram which are more than double the amount compared to protein and carbs. Fat can be stored in muscles, liver, and everywhere in the body. The body can then draw on these energy reserves while resting or while doing exercises that are low-intensity. High-fat diet for bodybuilding, how much energy can it provide?
A male weighing in at 150 pounds with body fats in the amount of 12 to 15% will also have around calories in the amount of 80,000 to 100,000. This can be compared to glycogen stores amounting only to around 2,000 calories primarily obtained through carbs. These fat reserves provide the body with an energy source that is quite abundant, which can give individuals around 60 to 80% of their needed energy while resting.
2. Fats can be considered as body armor
Visceral fat can provide some form of armor or shield for the organs. It has a gel-like consistency which can act as a cushion to protect the internal organs of the body during contact sports or falls. It must be noted though, that excessive visceral fat can be bad for the body as well. This is because too much visceral fat has been associated with increased heart disease and the body’s resistance to insulin.
On the other hand, subcutaneous fat or the fat found just below the skin which is commonly the part of the skin that gets pinched, can act as a form of body insulation that can help in the prevention of heat leaving the body. Also, this form of subcutaneous fat can help in the maintenance of thermoregulation which is the body’s ability to maintain and regulate the body’s core temperature and can also help the body in its other cellular and biological functions. Lastly, fat is also utilized by the body in coming up with myelin, a type of substance that has the nerve cells surrounded and can help improve nerve conduction efficiency and speed. The significance of this myelin becomes much more obvious based on the types of illnesses and individual contracts especially when it gets damaged or destroyed. One such example is multiple sclerosis.
3. Fats can help the body in transporting nutrients
Some of the soluble vitamins include vitamin K, E, D, and A. Without sufficient levels of fat, the vitamins will not be transported or absorbed. This can lead to the said vitamins being unutilized which can lead to nutritional deficiencies for the individual. These deficiencies will most often lead to various illnesses and health conditions.
4. Fats can help the body with satiation and taste
Compared to strip sirloin, Rib Eye tastes much better- and for good reason. This is mostly due to the fat content of the said steak. Fat can give food and dishes a distinct texture and flavor and lead to the food’s enhanced taste. If one is aiming to reduce their intake of calories, then these individuals are advised not to completely cut out fats.