Are Essential Fatty Acids A Beneficial Bodybuilding Diet Nutrient For Muscle Gain?

The explosion of healthy eating in recent years has promoted research in natural nutrients that can enhance long term health, with one of the most widely publicized being Essential Fatty Acids (EFA), which are healthy fat sources that have been shown to suppress cholesterol, boost immune system response, and assist in normal body function (such as clear skin). Because of this, these EFA sources have become common in the diets of many, and have even captured the attention of the bodybuilding community as a method of providing energy while enhancing long term health.

But can fat actually benefit muscle building? This is a question many bodybuilders are asking, especially considering how some have proclaimed that a group of fat sources can assist in hormone increase, and will therefore improve muscle gain when integrated properly within a bodybuilding diet framework. This idea has especially captured the attention of many bodybuilders who have developed a pessimistic view of carbohydrates due to having gained significant body fat on common carbohydrate focused muscle building diet routines.

I do not doubt the health benefits offered by EFA sources, and recommend using these as part of any diet routine, even for those who do not pursue bodybuilding, and therefore all should add some Essential Fatty Acids for health and immune system benefits. Yet, in terms of pure muscle building, carbohydrates are far more potent as compared with fat, and therefore many who switch to a diet regimen which focuses on fat as the chosen energy source will find that muscle mass declines, sometimes dramatically. The negativity attached to carbohydrates which have made higher fat diet routines en vogue are not related to an inherent harm originating from carbohydrate sources (as fruit and raw honey, two examples of carbohydrate sources, are extremely healthy), but instead due to incorrectly compiled diet routines which favor carbohydrates as an excessive percentage of overall caloric consumption, which causes body fat to rise far more quickly than expected. Instead of reducing carbohydrates to a more balanced macronutrient percentage in relation to protein and fat, many bodybuilders instead nearly reject carbohydrates completely, and find that their results suffer substantially as a result.

Some say saturated fat plays a role in hormone production, and utilizing a small portion of calories from saturated fat is acceptable for those who do not suffer from any genetic predisposition towards or history of heart disease or cardiovascular dysfunction, but the likely negative health impact from using large quantities of saturated fat outweighs any bodybuilding hormone related benefits, therefore of all foods consumed, saturated fat should total the smallest overall percentage. A bodybuilder who abstains from all forms of saturated fat can achieve dramatic bodybuilding progress, as I gained over 60 pounds of muscle mass while eating a diet extremely low in saturated fat, and I do not feel that fat in general, including the saturated variety, will offer a dramatically positive impact on muscle building, but will derail progress if significant carbohydrates are abandoned in favor of this added fat consumption.

A correctly constructed diet plan will center around a variety of nutrients for maximum health benefits and muscle building progress, including carbohydrates, protein, and healthy fats, with saturated fat integrated only in moderation (for individuals who are not predisposed to cardiovascular related medical issues), and when doing so, the downside of carbohydrates that disrupt the definition level of many bodybuilders will be averted, and muscles will receive a wide range of nutrients for optimal function, both in terms of immune system optimization, and total muscle gained.

For those bodybuilders who currently integrate fat into their diet plan, by all means avoid unhealthy forms of fat, such as trans fat, fried food, etc, as these types of fats are destined to rest themselves within blood vessels, leading to life threatening cardiovascular difficulties. The majority of health issues experienced in our modern culture are linked to poor behavior, including food selection, with unhealthy fat consumption reaching epidemic proportions due to the popularity of fast food and boxed unperishable food items that contain many risky ingredients. Yet, with a great number of delicious food choices available that are also extremely helpful in aiding muscle building and health, there is no worthwhile reason to consume damaging foods, even when visiting a restaurant. Bodybuilding is not only a hobby based on maximum muscle building, but also involves improving overall health and well being, therefore choosing the proper collection of foods is no less important than the weight training workout routine itself.

Francesco Castano authors MuscleNOW.com, a weight lifting program for building muscle mass without supplements or drugs. He also owns FatVanish.com, where you will find his natural weight loss diet program.