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When building muscle is the goal, most athletes try to eliminate their fat intake.\u00a0 Fat is not \u201cbad\u201d but an important part of everyone\u2019s nutritional needs.\u00a0 \u00a0Despite the fact that fat is high in calories, there are many health benefits that come from them.\u00a0 In proper balance and moderation, they will aid you in your training regimen and get you stronger, more defined and keep you healthy.<\/p>\n
Twenty minutes into a workout and it feels like you hit a wall.\u00a0 Energy levels drop and so does your performance.\u00a0 By adding a small amount of fat to your pre-workout protein shake, when the carbohydrates run out at the twenty minute mark, the body can then start to burn the fat.<\/p>\n
The carb crash causes an increase of insulin in the blood stream followed by a rapid decrease in blood sugar when the carbs are all used up.\u00a0 When fat burns, the body does not release extra insulin and give you a sustained level of energy.<\/p>\n
Both men and women each have certain amounts of both testosterone and estrogen in their bodies.\u00a0 The cholesterol found in saturated fats produces hormones.\u00a0 Not only does the saturated fat help produce hormones, it helps to balance them or to raise the testosterone levels.\u00a0 An increase in testosterone helps to build muscles<\/a>.\u00a0 With more muscle mass the body burns more fat.<\/p>\n There are two kinds of vitamins: water soluble and fat soluble.\u00a0 Fat soluble vitamins, like vitamin A, D, E, and K, needs some fat so that it can absorb into the body and moved to where they are needed.<\/p>\n Simplistically, these, and other fat soluble vitamins, are responsible for:<\/p>\n Without some fat in our diet, the nutrients are simply eliminated from our body as a waste product and our carefully calculated dietary requirements would be out of balance and those vitamins literally go down the drain.<\/p>\n In some animal fats, there is an acid called butyrate.\u00a0 Butyrate helps the cells in the lower GI system, specifically the colon, healthy.\u00a0 Without it, they cells will die, but with it, it protects the cells from self-destruction and aids in the production of probiotics.\u00a0 Additionally, the butyrate can play a part in protecting against colon cancer.<\/p>\n There are no good or bad fats when they are part of one\u2019s balanced diet.<\/em><\/p><\/blockquote>\n Mono and polyunsaturated fats are usually seen as \u201cgood\u201d fats.\u00a0 They are found in foods like cold water fish and olives.\u00a0 Saturated fats have gotten to be known as the \u201cbad\u201d fats in foods.\u00a0 Coconut oil has been touted as a good fat for cooking and overall health but yet it is a saturated fat.<\/p>\n The easy way to identify an unsaturated fat is the property that they are a liquid at room temperature.\u00a0 Both kinds, mono and poly, have heart healthy benefits.\u00a0 Monounsaturated fats help reduce the LDL (the \u201cbad\u201d kind of cholesterol) levels and in turn reduces the risk of heart disease and strokes.\u00a0 Polyunsaturated fats also help keep your heart healthy and aids in blood clotting and cell membrane building in the brain.<\/p>\n Saturated fats contain fatty acids that have anti-microbial, anti-viral, and anti-fungal properties and can help to kill bacteria.<\/p>\n Fatty liver syndrome can occur when there is a disruption of the metabolism of fat.\u00a0 When this happens, fat deposits on the liver, causing steatosis, or fat being trapped in the cells of the liver.\u00a0 This can lead to many problems, like diabetes.\u00a0 By digesting some fat, specifically saturated fats, will get the cells of the liver processing the fat again.\u00a0 It can also reverse the condition and possibly repair any damage from either the steatosis or damage from medication or alcohol.<\/p>\n No one likes inflammation.\u00a0 It is helpful to identify an injury, but it can also make conditions like asthma or arthritis flare up or produce more pain.<\/p>\n Blame the leukotrienes.\u00a0 They are the components that contribute to inflammation.\u00a0 That inflammation acts like an alarm system for the body to come and repair itself. Monounsaturated fats get in the way of leukotriene production<\/a> and reduced the body\u2019s inflammation in the process.\u00a0 The best monounsaturated fat for this task is the omega-3, found in fish oil, among other oils.<\/p>\n Isn\u2019t that the main point of training?\u00a0 By working out, the goal is to define the muscles and eliminate the excess fat from the body.\u00a0 Logically, a lean diet will help since you wouldn\u2019t be adding additional fat in the food that you are eating.<\/p>\n A lean diet is important, but it should include some fat as well. \u00a0\u00a0It will help build muscles by giving you the energy needed for an efficient workout, but it will also help balance hormones in the body that will aid in recovery and reduction of inflammation.<\/p>\n Adding fat to your protein shakes is quite easy.\u00a0 It could be as simple as adding some coconut oil or butter, but if you add peanut butter (or any other nut butter), it will add additional flavor as well.\u00a0 There are even oil powders for sale that make incorporating them into the shake much easier and less clumps.\u00a0 Be creative with what you add, but add fat with the knowledge that there are benefits that will help keep you healthy and aid in your training.<\/p>\n3. Improve Vitamin and Supplement Absorption<\/h2>\n
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4. Gut Health<\/h2>\n
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<\/p>\n5. Disease Risk Reduction<\/h2>\n
6. Liver Health<\/h2>\n
7. Reduce inflammation<\/h2>\n
8. More Muscle<\/h2>\n
So what do I do?<\/h2>\n