Fats are an absolutely necessary nutrient in
a healthy diet. But bodybuilders today often go on such low-fat diets
that they develop dietary fat deficiencies. However, foods and
supplements are available that supply these "good" fats in the necessary
Fish oil. Instead of
low-fat fish, try salmon, trout, or mackerel. Fish fats cannot readily
be made in the body, but are needed by organs (especially - brain). You
may take fish oils in supplement form.
Polyunsaturated vegetable oils. Two
valuable oils are linoleic and linolenic acids. Supermarket oils, such
as corn, sunflower, and safflower oils, cannot provide linoleic acid.
Soybean oil is the only supermarket oil that contains linolenic acid.
Flaxseed oil, which can also be found in walnuts and pumpkin seeds, is
the ideal source of linolenic acid.
MCTs (medium-chain triglycerides).
Obtained from coconut oil, MCTs have an unjustified reputation in the
world of bodybuilding. It is commonly believed that MCTs cannot be
deposited into fat cells, but research has shown this to be incorrect.
Although MCTs are rapidly available to the bloodstream, they don't give
an athlete more strength, size, speed, or endurance. MCTs are pretty
much just fat calories, so we don't recommend them.
Monounsaturated fats. These are the
most benign of fats in that they don't affect your cholesterol or
prostaglandins (regulators of hormone action) like some of the
polyunsaturated fats. Monounsaturated fats are found in olive oil and
Fatty acid supplements. Various
supplements in health food stores contain essential fatty acids derived
from fish oils and other sources.
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