Many people who work out believe that all fat is bad fat. But for bodybuilding, that’s not necessarily true. There are some “good” fat that is needed for building muscle mass. While eating protein helps you bulk up, it makes you lose the fats that you may need to continue exercise. Not having enough fat in your diet can cause you to have a significantly slower gain in muscle building.
That’s why a steady intake of healthy fat is good for your body as well. Having good knowledge on healthy fat and a broad mind can help you get where you want to be. There might be some bad info circulating about fat being a diet breaker, but not all of them should be avoided. Good cholesterol and healthy fatty acids are a good way as long as you keep them in good balance. Having a regulated intake of these fats are great if you’re planning to get some muscle built. If you’re asking what kind of food can give you that, here’s the top sources of fats for building muscle.
1. Extra Virgin Olive Oil
Having a spoon or two in every salad you have can drastically lower the risk of heart disease. Extra virgin olive oil generally tastes better than regular olive oil. It contains more polyphenol than regular oils and can go well with any kind of salad you make. If you like, you can also cook your food with it and you’ll still get its benefits.
This fruit is not only filled with deliciousness, it’s also packed with monounsaturated fats. This helps in increasing the levels of good cholesterol in the body while also reducing the bad. Aside from that, avocados are also a good source of vitamin E, protein, and folate. This super fruit is a great addition to your muscle building diet. Try it on its own or with a little milk and honey.
3. Fish oil
Some people may tell you to stay away from fish skin since it’s full of fat. Well, that’s not totally true. Eating oily fish, including the skin, is a good way to get fish oil. This is filled with Omega-3 fatty acids that help in regulating your heart health. You can also opt for fish oil supplements that do basically the same thing as eating oily fish. This is a good substitute for those who want to get the nutrients but are staying away from the bad fats.
4. Brussels sprouts
If you’re avoiding the fish since there’s no guarantee that the fish where you live is clean, then Brussels sprouts are the way to go. It’s one of the few green leafy veggies that contain an abundant amount of Omega-3. Downside is that there are some people who just can’t tolerate the taste as it can be a little on the disgusting side. Other alternatives are kale, watercress, and spinach.
Walnuts, cashews, almonds, hazelnuts… the list goes on. These nuts are a good source of monounsaturated fat as well as polyunsaturated fats. Some people consider this a healthy staple in their body building diet. They are a healthy source of magnesium, proteins, vitamin E, zinc, potassium, fiber and more. Peanut butter can also work as long as they’re the unsalted and have no sugar. One downside of mixed nuts is that they’re very dense in calories. So unless you’re planning to build weight along with your muscle, try to keep intake at a minimum.
6. Red meat
Of course, what better source of fat than meat itself. Red meat is a proven source of protein, iron, vitamin B12, zinc, and many other nutrients. They also contain creatine and carnosine which are good for building body mass. Lean red meat is great since it can also provide you a great amount of energy for your workouts. If you’re planning to add it on your diet, try getting a sirloin steak or a burger from top round.
You’ll often hear from people that they avoid eating the whole egg when they add it on their diets. The cholesterol in the egg yolks don’t really go hand-in-hand with blood cholesterol. In fact, the cholesterol from eggs is considered good cholesterol. Aside from that, it also increases your testosterone level. Other pluses are vitamins A, D, and E, and the rich amount of protein that each egg has.
8. Flax seeds
Even if you’re getting healthy fat, it’s only good to have a decent amount of it. Flax seeds are an excellent source of fiber and protein for any dietary plan. They can be added to yogurt, oatmeal, or even on your shakes. For more efficiency, grind the seeds first so you get the most out of them. They are also an excellent source of Omega-3 to help with your heart. One thing to avoid is flax oil, since they don’t have any fiber and can cause more harm than good.
9. Coconut oil
If you’re looking for extra energy during your workouts, try to get extra virgin coconut oil. They are rich in medium-chain fatty acids that your body can use for energy right away. Your body can easily digest coconut oil but it doesn’t really store it on the body as fat. It’s also known for increasing good cholesterol and can also be beneficial for your heart. Try to stay away from the refined varieties as they can have most of the healthy goodness removed.
While most people avoid butter entirely, it’s good to keep the natural ones in your cupboard. Natural butter has good fatty acids that help stimulate your brain to keep your focus during workout. This includes Omega-3 and Omega-6 fatty acids which also help to improve skin health. You can also go for Ghee, or clarified butter, which is rich in vitamins and trace minerals such as Vitamin K2, and selenium. Ghee is good for those who like to cook at high temperatures. It’s also a good alternative for those who are lactose intolerant since it is lactose and casein free.