Myth 4: Dietary Fat Is Bad
Premise
Sugar isn’t the only nutrient on most bodybuilders’ sh–t list. Fat is usually even higher on the dishonor roll. After all, sugar has pleasing connotations, but fat–unless it’s phat–always seems bad. The fact that bodybuilding diets emphasize lean protein sources, such as egg whites, turkey, chicken breasts and fat-free dairy products is enough to make any (extra-lean) meathead scan every label for a dreaded gram of F-A-T.
Science
There’s only one type of fat you want to avoid at all costs: trans fat. This man-made fat is not only bad for your health, but it can increase muscle breakdown. Think saturated fat is the scourge of the American diet? Not for you. In fact, you need a good 10% of total daily calories from saturated fat (such as in beef) to promote testosterone levels. And you need about 30% of your total calories from fats, as research shows that athletes getting lower fat intake have lower testosterone levels.A good portion of this should come from monounsaturated fats (olive oil, avocadoes, nuts) and omega-3 fats (salmon, trout). These fats are not readily stored as bodyfat, are easily burned for fuel during exercise and even stimulate the burning of bodyfat.
Science
There’s only one type of fat you want to avoid at all costs: trans fat. This man-made fat is not only bad for your health, but it can increase muscle breakdown. Think saturated fat is the scourge of the American diet? Not for you. In fact, you need a good 10% of total daily calories from saturated fat (such as in beef) to promote testosterone levels. And you need about 30% of your total calories from fats, as research shows that athletes getting lower fat intake have lower testosterone levels.A good portion of this should come from monounsaturated fats (olive oil, avocadoes, nuts) and omega-3 fats (salmon, trout). These fats are not readily stored as bodyfat, are easily burned for fuel during exercise and even stimulate the burning of bodyfat.
Verdict
Avoid trans fats at all cost, but be sure to get about 30% of total calories from fat with about 10% from saturated fat, 10% from monounsaturated fat and 10% from omega-3 fats.
Avoid trans fats at all cost, but be sure to get about 30% of total calories from fat with about 10% from saturated fat, 10% from monounsaturated fat and 10% from omega-3 fats.
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References:http://www.muscleandfitness.com/
http://www.flexonline.com/
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