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Healthy Fats For BodyBuilding

For many of us, the idea of fat relates to fatty strips of bacon, oily and cheesy pizza, chicken skin dripping with fat, steaks with large chunks of fat, greasy french fries, a big oozy cheeseburger or any golden brown deep fried food. It is true, all of these have fats. Many of these fats are unhealthy. Are there any healthy fats for bodybuilding? There is more to fats than just unhealthy food.

 Elimination of Fats

It feels like there has been a brainwashing exercise going on! It has probably done a lot of damage to how people perceive fats in their diet. To put it simply, it seems that all fats are bad. The idea that is being strongly advocated by the slimming industry is simple. That idea is that any fat is a problem. They believe fat should be eliminated, if people want to reduce their body fat. It is almost as if there are no healthy fats for bodybuilding.
This means that many food companies have gone out of their way to remove fats from their foods. Also some have even replaced them with sugar or artificial sweeteners, which are not good for you either. The processes utilized for removing fats from food could even have effects. Those effects include removing other valuable nutrients and compounds.
The idea that all fats are bad has made its way into the bodybuilding industry. There is a concern about having fats in diets as it is perceived that they will lead to the accumulation of fat in the body. That type of thinking has led to the removal of fat from protein powders. Which involves heat treatment, chemical washing, and hydrolysis processing to remove valuable anti-inflammatory compounds.

 Are there good fats?

For many in the industry who have been doing a little more research, it is not difficult to see that in fact there are a number of fats that should be considered as important elements in a bodybuilders diet. Fats have the potential to bring some great results for bodybuilders if used appropriately.
Fat can be a valuable energy source, which enables the generation of energy over an extended period of time. Fats are also part of the walls of our cells which allow nutrients in and waste products to go out. They are also a contributor to processes for the regulation of body processes, including heart rate, blood pressure, blood clotting and the nervous system.
There are also vitamins that rely on fats to enable their transport to the tissues in the body. This includes vitamins A, D, E and K. It is important to have a closer look at these fats and see what contributions they make. Try to get these fats into your normal diet. It also seems that it is worth considering how these will be included in a bodybuilding supplements program. So what are the healthy fats for bodybuilding?

 Omega 3 Fatty Acids

healthy fats bodybuilding
These are probably the most important and valuable fats that we should be considering. These are a form of polyunsaturated fats although they do tend to have a category of their own because they are so important to body health. Omega 3 fats can help prevent muscle breakdown and they are great for joint health. They have excellent anti-inflammatory properties with the ability to play a very valuable role in developing and maintaining healthy cells. This is done through strengthening the cell membrane and ensuring cells are able to retain their shape.
Fish oil supplements are a well-known source of essential omega-3 fatty acids. Omega 3 fats have also been identified as playing an important role in the production of compounds called prostaglandins and resolvins. These compounds play an important role in improving the flow of blood in the body and also reducing inflammation. These benefits are two important considerations for bodybuilders. Inflammation is the part of the bodybuilding process related to tissue building but it will impede the recovery process for muscles if it continues for an extended period of time. Omega 3 fats should be part of the supplements program for any bodybuilder or athlete.
If you wanted to supplement using natural foods as well, then fatty fish, such as mackerel, salmon, and herring are rich in omega 3. They are also found in walnuts, almond butter, flax seeds, fish oil, avocados and flax oil.
 

 Polyunsaturated fats

cottonseed oil
Polyunsaturated fats are found in vegetable oils, as well as sunflower and cottonseed oil. They tend to be a little less stable and more vulnerable to turning rancid than mono-unsaturated fat sources. Polyunsaturated fats tend to remain as liquids at room temperature where some mono-unsaturated fats will become solids.
Polyunsaturated fats are able to help prevent your body from developing insulin resistance, which can be a precursor to diabetes. It is thought that large quantities of mono-unsaturated fats could actually exacerbate insulin resistance.

 Monounsaturated Fats

monounsaturated fats
The body is able to process monounsaturated fats efficiently. They are a good source of calories and will provide energy during heavy periods of training. One problem that many people face is the reduction of the quantity of saturated fat they consume. By replacing these with monounsaturated fats there will be an improvement and long-term it will lead to benefits in heart health, which will be beneficial to bodybuilders.

Monounsaturated fats have also been shown to increase the sensation of being full for longer. It has some impact on reducing variations in blood sugar levels. Bodybuilders can experience this during heavy workouts where they find there is an impact on energy levels and this could be accompanied by a craving for carbohydrates. An additional benefit is that monounsaturated fats are also effective in improving the absorption of the fat-soluble vitamins that come from vegetables.

If you are looking for simple ways to get them in your diet, monounsaturated fats are mainly found in natural foods like nuts, avocados, olive oil, grape-seed oil, and canola oil. Olive oil is one of the best sources of monounsaturated fat. Peanut butter is also high in monounsaturated fats.
If you are looking for a food to include in your diet that is high in good monounsaturated fats then avocado is ideal. It promotes feeling full and helps to curb appetite while also giving you fiber and plant sterols that are great for reducing the levels of bad cholesterol in your blood. Maybe have it with extra virgin olive oil and some apple cider vinegar with your mother and do your health a favor.
 Monounsaturated Fats Conclusion
It is important to remember that unsaturated fats are more beneficial in promoting good health, compared with saturated and trans fats. However, they are still able to cause a gain n weight if they are taken in large quantities. However, most of these sources of fats will be part of dishes rather than the main dish, so there isn’t much chance of them being over-consumed.

 Saturated Fats

It is possible to include some saturated fats in a diet. Make sure to monitor what they are and how much you have, but they are a quick source of energy. Try to remember that saturated fats are more likely to be stored as unwanted body fat. If you are looking for a natural food which could be a healthy source of saturated fats you could consider coconut better which contains fiber.

 Summary

If you are a bodybuilder you should eat clean as much as possible. Diets made up of natural, unprocessed, whole foods and grains. When purchasing your supplements or protein powder consider what processing has occurred and how much the product will benefit you. It is worth paying some extra money to ensure that you get the full benefits from these healthy fats?

3 Ways That You Can Add More Bodybuilding Protein Into Your Diet

 

3 Ways That You Can Add More Bodybuilding Protein Into Your Diet

Getting bigger and adding muscle mass is a very big part of bodybuilding. Have you ever considered what you can do to get your body in the best shape possible? You will find that you can do a lot of things that would be common sense, but you also need to learn how to add bodybuilding protein to your diet. Always go for the best possible results for your body. You will start to feel very good because you have a new body that you built out of hard work. I always feel confident to show off or compete because of how big my body became.

Start With Bodybuilding Protein

Bodybuilding protein is the very first thing that you need to take care of so that you can get your body to start to grow. You will find that you can add a lot of weight really fast. When you’re packing the protein on,  you need to find the different exercises that will keep your body in the best shape. The only way to do this effectively is to break up your proteins into a few different categories. Every thing that you do will make your body much healthier, and you need to know how you can get your body to completely change.

     1. Eat More Protein

You need to have a very lean protein at every meal. A lot of people like fish and pork because of how little fat is on it. You can eat salmon at every meal and still be pretty happy with the way your meals taste, because it is very easy to add vegetables to your salmon. Cooking salmon can be done in a lot of different ways. Get more protein in your diet just because you chose to eat so much of it. You also have to be sure that you have planned how much of it you are eating. If you are only having one big meal, you need to make your portions bigger. If you are having a big lunch and dinner, you need to be sure that you have a smaller portion at each.

Types of Protein

Whey Protein

whey powder

Whey is probably the most well known protein by weight lifters. It helps encourage muscle growth and sometimes fat loss. It can absorbed a lot quicker than other proteins. People tend to drink it in shakes and right after a good workout. Whey usually comes in powdered form, and is about 20% milk.

 

 Milk Protein

milk protein

Milk has about 3 percent protein in it. Milk also has the 9 vital amino acids we need. Don’t worry there are plenty of ways to get this type of protein. It can come in protein bars and almost all shakes. The other way to get it is just by drinking natural milk from your everyday grocery store. Milk can be a game-changer in your protein packed diet.

 

 Egg Protein

egg protein

Did you know in the average large egg there is 6 grams of protein? Eggs also contain all the vital amino acids necessary for protein synthesis. Apparently 6 grams is 11% of men’s daily intake of protein, but that’s not for bodybuilders. Scientists also have started dismissing claims of eggs having a role in heart problems. With all that being said eggs are definitely a good source of protein. Especially if you eat them with your everyday breakfast.

Regular Meat Protein

 

Chicken 4oz, 36g of protein

 

Beef 4oz, 28g of protein

 

Fish(salmon) 3oz, 22g of protein

 

Turkey 100g, 22g of protein

    2. Replace Meals

You can add protein to your diet really easily by just replacing meals. There are a lot of people who are going to find that they can make their shakes every day to have for breakfast and lunch. It takes seconds to do this, and it makes you a lot healthier. Imagine getting nothing but lean calories into your body, and you can go on about your workout. You might never have tried meal replacements, but this stuff really works. You feel good because all you did was drink a shake, and you just go on about your day as if all you did was have a glass of milk. It is simpler than anything else you can do for these meals.

Lift Carefully

bodybuilding lift

You have to be sure that you use a special back brace so that you can lift safely. Be sure that you have planned to lift in different ways that will make your body that much healthier and stronger. Target your arms one day, pecs another day, and legs another day. You will make slow progress on each part of your body. I find that it is much easier to keep up with your program because you are not stressing your body out so much.

Get Some Cardiovascular Work In

You need to have some kind of cardiovascular conditioning if you wish to remain in good shape. Cardio is easy just go for a run or swim. You might not have noticed that many people do this! Just because you do not see them do it at the gym, doesn’t mean it’s not happening. You have to be sure that you have figured out what they are doing that you would want to do. This is not going to make you build muscle mass, but it is going to help you have all the energy that you need to build muscle mass. You will improve a lot faster because you are in good overall shape.

Reduce Stress

Your body cannot improve if you are stressed all the time. You have a lot of things that are very hard to do if you are stressed! Don’t let yourself drown in stress. Even if you are working out, you are not in good enough condition to have what anyone would consider a proper workout. You will start eating poorly, and you will not make the gains that you were hoping to make. It makes sense for you to take breaks, calm yourself at the end of the day, and make sure you get on a routine that helps your body acclimate to this new lifestyle.

   3. Use Protein Supplements Where Possible

You might have just gone out to have a shake with some friends, but most places will actually sell you some kind of protein booster that will make it much easier for you to get the protein you need into your shake. I always feel great because I’ve done so much work during the day. Now I can support my muscle growth by adding supplement protein in my diet. You can go back to the gym the next day ready to workout and add more muscle mass to your body.

Continue Lifting

You can always improve, by staying consistent. People who are lifting consistently will always see some kind of small gain. You may not have the best gain of all time, but you will see results. The gains you get will make your body feel and look better. You can see it in the mirror, and you cannot get complacent by stopping because you think you have reached the mountaintop.

Conclusion

You can add muscle mass to your body every day! Make sure that you try all these techniques to make your body look great. Each thing that you do makes you feel like you are in much better shape. You will begin to notice that you are seeing consistent gains. If you want to look and feel your best while having a lot of muscles to show off, follow the blueprint above.