“The best fats in bodybuilding”, we inform you about the best fat sources in nutrition. We will explain to you which individual fatty acids there are, which are beneficial for the bodybuilder and should be avoided. Furthermore, we will introduce you to a range of perfect foods for bodybuilders that can be integrated into the nutrition plan to ensure a comprehensive supply of high-quality and vital fatty acids.
What Different Fats Are There?
In general, a distinction is usually only made between 2 different types of fat, saturated fatty acids and unsaturated fatty acids. The saturated fatty acids are generally the “bad” fat, while the unsaturated fatty acids are typically considered the “good” fat. As good as the differentiation is already, it is not very meaningful and generally not entirely correct. As an example, it could be mentioned that the complete avoidance of saturated fatty acids is not the solution either, as these are involved in the metabolism that ensures a proper testosterone balance.
The Optimal Intake Of Fat
Everyone should find out the optimal fat intake for themselves, but you can stick to guideline values. In the meantime, there are also diet forms, such as the low-carb diet, which prescribes a high intake of fat! It has to be said that fat has a very high-calorie density. Each gram of fat contains around nine calories (for comparison, carbohydrates and protein only have a value of approximately four calories!)! In general, in addition to the intake of macronutrients, care should always be taken to ensure that the bottom line is not so many calories that the body accumulates enormous amounts of body fat!
In the following, we would like to introduce you to several perfect fat suppliers that, in our opinion, can be fully adapted for use in a suitable diet.
The Linseed Oil
Linseed oil is an alternative to fatty fish! It also provides other valuable plant substances! What hardly anyone knows, however, is that linseed oil only contains one of the omega-3 fatty acids, ALA (alpha-linolenic acid). However, the other two omega-3 fatty acids found in fish, for example, are essential for the body. The body has to convert the linseed oil, which leaves only 10% of the adequate amount.
Nevertheless, flaxseed oil, together with quark, is a value meal that provides many nutrients. With linseed oil, care must be taken that it comes fresh from a mill. The linseed oil must be stored ice-cold, preferably in the freezer! The sensitivity of linseed oil is because it goes rancid very quickly, as soon as it comes into contact with air and heat. Therefore, ordering a fresh and not too large amount from an oil mill in conjunction with sufficient cooling has proven to be a good idea to guarantee high-quality linseed oil.
You can recognize lousy linseed oil by its very rancid and “old” taste. The linseed oil is always a bit peculiar and bitter, but it should never taste old. Otherwise, the fats are no longer beneficial for the body! The sensitivity of linseed oil should also be taken into account when frying – linseed oil should only be consumed fresh (e.g. salads or quark) and should never be processed further! to guarantee high-quality linseed oil.
You can recognize lousy linseed oil by its very rancid and “old” taste. The linseed oil is always a bit peculiar and bitter, but it should never taste old. Otherwise, the fats are no longer beneficial for the body! The sensitivity of linseed oil should also be taken into account when frying – linseed oil should only be consumed fresh (e.g. salads or quark) and should never be processed further! to guarantee high-quality linseed oil! You can recognize bad linseed oil by its very rancid and “old” taste.
The linseed oil is always a bit peculiar and bitter, but it should never taste old; otherwise, the fats are no longer beneficial for the body! The sensitivity of linseed oil should also be considered when frying – linseed oil should only be consumed fresh (e.g. salads or quark) and should never be processed further.
High-Fat Fish
High-fat fish such as salmon should not be neglected in any diet. The high-fat sea fish is one of the leading suppliers of omega-3 fatty acids, the effects of which we have described above!
Virgin And Cold-Pressed Olive Oil
Olive oil is now an insider tip for frying. Due to the high density of monounsaturated omega-9 fatty acids can be used ideally for frying without creating harmful trans fatty acids. Olive oil is also considered a natural nutrient and health bomb. The ingredients are very versatile and have far-reaching effects on the organism.
The olive oil can not only be used for frying. Due to the delicious taste of its own, it has proven itself, especially for delicious salads! You should always make sure that you only buy the best olive oil. Regarding olive oil, you should find out about test results on the Internet and only buy the very best, as there are significant differences in quality that should not be underestimated.
Coconut oil
Coconut oil contains only saturated fatty acids. However, the highlight here is that in the area of saturated fatty acids, there is an acid that hardly anyone knows and that has extensive health effects. Furthermore, this fatty acid is found almost nowhere in high amounts, except in coconut oil. This fatty acid is called “lauric acid” and is the main component of coconut oil. Coconut oil is now considered a natural “miracle oil”, as it increases the HDL cholesterol level (the good cholesterol level). In addition, coconut oil contains an extremely high proportion of MCT fatty acids (medium-chain fatty acids).
In contrast to other fats, these fatty acids can be used immediately by the body as pure energy carriers. Without turning into body fat! Coconut oil is also very often recommended for frying. However, we would like to point out that coconut oil has a robust taste of its own, which in our opinion, does not go well with all dishes! You can also use coconut oil for frying and even deep-frying, as it is heat-resistant!
Nuts
Nuts contain many polyunsaturated fatty acids and a lot of trace elements, minerals, and vitamins. The nuts have the advantage that they serve as the perfect snack alternative to regular chips. You can also consume nuts on the go or add them to your salad. We want to point out that you should also be careful with nuts concerning nibbles, as these provide extremely high calories, and the amount consumed is often underestimated. Nevertheless, the nuts are better suited for this purpose than high-sugar chocolate, chips, or other standard nibbles.
Rapeseed Oil
The rapeseed oil contains a balanced amount of omega-3 and omega-6 fatty acids and is heat-resistant. It is also great for serving salads. In the meantime, rapeseed oil has increasingly replaced the regular sunflower oil in the diet, which used to be the standard oil for frying and salads. As with all other oils, you should always make sure that rapeseed oil is of good quality. The rapeseed oil should always be natural and cold-pressed
Summary Fats In BodyBuilding
As you can see, the best sources of fat are very high-quality oils. Of course, you shouldn’t banish other foods like meat, butter, etc., from the diet, but optimize the “normal” diet with high-quality fats.
Also Read: CALORIE INTAKE IN BODYBUILDING
