Useful and harmful fats for bodybuilders
Fats I represent a special group of compounds that include fatty acids and glycerin in their composition. Along with proteins and carbohydrates, fats are one of the main components of the cells of the human body. Oils are also called liquid fats of vegetable origin. In addition, fats take an active part in the formation of connective tissue, cell membrane, lipoproteins, phospholipids, etc.
But the main goal of fats in the body is education and assistance in the functioning of prostaglandins prohormones. Deficiency of fats in the human body provokes a variety of hormonal disorders, which negatively affects the result of training. And special manufacturers of sports supplements actively produce food with the addition of useful groups of fats.
To date, bodybuilding and dietetics to fats are ambiguous: on the one hand, they consider some groups of fats useful and indispensable for bodybuilders. It is unsaturated fats and Omega-3. There is another opinion, radically different from the previous one, which says: there are harmful fats (saturated), which cause various kinds of health problems, impede the achievement of sports goals.
Unsaturated fats are fats that have atoms with double bonds that are not completely saturated with hydrogen. Useful fats for bodybuilders can be found in foods such as nuts, fish and vegetable oil. The athlete's diet should contain at least 10% of fat, so that his body functions correctly, is not subjected to morpho-functional disorders, and also does not interfere with athletic achievements.
Lack of unsaturated fats leads to suppression of anabolism of muscle tissue, reduction of testosterone production, reduces the level of immunity. In addition, without the presence of such acids in the bodybuilder, it is impossible to assimilate B vitamins – the most important vitamins for bodybuilders. Professional bodybuilder Laura Creaval says that in her training there was a coup when she decided to stop the diet with a minimum amount of fat. Now she takes a couple of teaspoons of peanut butter a day and says her energy has increased.
Scientists have proved that in case of constant intake of unsaturated fats (when their percentage in the diet is 10-15% of the energy value of the total diet) leads to the establishment of a positive nitrogen balance, faster recovery, increased activity, and enhanced immunity. But scientists recommend not to overdo it, because if the specific gravity of fatty acids increases to 30% or more, the opposite effect will turn out: anabolism will worsen, immunity will drop, fatigue will increase, the process of fat deposition will accelerate and reproductive function will decrease.
Unlike unsaturated healthy fats, saturated are considered harmful. Saturated fats are fats whose atoms are completely saturated with hydrogen and do not have double bonds. You can confront these fats in dairy and meat products. The statistics says: all diets that are rich in saturated fats are also rich in cholesterol and calories. And these components lead to health problems (in particular, diabetes and cardiovascular diseases), as well as obesity.