Are Healthy Fats a Helpful Bodybuilding Diet Aid for Muscle Gain?

The explosion of the health industry in recent years has spawned research in natural nutrients that can serve to improve health and well being, with one of the most widely publicized being Essential Fatty Acids (EFA), which are healthy fats that have been shown to reduce cholesterol, enhance immune system function, and assist in normal body function (such as healthy skin, hair, etc). Therefore, these Essential Fatty Acids have become popular in the diets of many, and have caught the attention of the bodybuilding community as a method of providing energy while enhancing long term health.

But can fat actually assist in muscle building? This is a question many bodybuilders are asking, especially considering how some have claimed that certain fat sources can assist in hormone production, and will therefore boost muscle gain when implemented properly within a bodybuilding diet framework. This idea has especially captured the attention of many bodybuilders who have developed a negative view of carbohydrates due to having gained significant body fat on common carbohydrate based muscle building diet routines.

I have no reason to doubt the health benefits offered by healthy Omega 3, 6, and 9 EFA sources, and do recommend using these as part of any diet, regardless of whether bodybuilding is a goal, and therefore all should aim to add some Essential Fatty Acids for health and immune system benefits. Yet, in terms of pure muscle building, carbohydrates are far more anabolic as compared with fat, and therefore many who switch to a diet routine which centers around fat as an energy source as opposed to carbohydrates will find that muscle mass gains decline, sometimes dramatically. The negative stigma attached to carbohydrates which have made higher fat diets popular are not related to an inherent evil in carbohydrate sources (as fruit and raw honey, two examples of simple carbohydrates, are extremely healthy), but due to improperly constructed diet routines which favor carbohydrates as an excessive percentage of overall caloric intake, which causes body fat to rise far more quickly than necessary. Instead of adjusting carbohydrates to a more effective macronutrient ratio in relation to protein and fat, many bodybuilders abandon carbohydrates completely, and find that their results significantly suffer.

Saturated fat is said to play a role in hormone production, and consuming 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 potential negative health impact of using large quantities of saturated fat outweighs all hormone related benefits, therefore of all nutrients, saturated fat should comprise the lowest overall percentage. A bodybuilder avoiding all forms of saturated fat can achieve amazing results, as I produced 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 saturated, will have a dramatically positive impact on muscle building, but will derail progress if significant carbohydrates are sacrificed in favor of this added fat consumption.

A prudent and properly constructed diet plan will center around a variety of nutrients for maximum health and muscle building, including protein, carbohydrates, and healthy fats, with saturated fat consumed in moderation for those who are not predisposed to cardiovascular related medical issues, and when doing so, the downside of carbohydrates that haunt the progress of many bodybuilders will be averted, and the body will receive a wide range of nutrients for optimal function, both in terms of defense against disease, and total muscle gained.

A final word of warning - 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 the fats in such foods are destined to deposit themselves inside of blood vessels, leading to serious cardiovascular complications. The majority of health issues experienced in western civilization are linked to poor behavior and unhealthy food choices, with one of the most common infractions involving unhealthy fat consumption. Yet, with so many tasty food choices available that are also extremely beneficial to muscle building and health, there is no legitimate reason to consume damaging foods, even when eating at restaurants. Bodybuilding is not only a hobby based on maximum muscle building, but also involves improving overall health and well being, therefore choosing the proper types of foods is no less important than the weight lifting workout itself.