Fat Intake for Muscle and Fitness

Fat is a necessary part of every basic diet, in fact your body would malfunction without it. Fat tastes great, most of the foods that are the most delicious are high in fat. The juicy steak, the doughnut and crisps are all enjoyable foods to eat but high in fat content.

The problem is that fat is allot higher in calories than is protein or carbs. Each gram of fat has 9 calories while protein and carbs contain 4 calories per gram. And fat presents another problem it goes on to the body directly as fat as proteins and carbs that are first used for other functions. If there is an excess then the excess is stored as fat. But when you eat fat it, it's directly stored as fat and the body does it so easily.

In fact, there are 2 Components of Body Fat

Essential fat includes the fat which forms part of your cell membranes, brain tissue, bone marrow and the fat surrounding your organs. Here it provides insulation, protection and cushioning against physical damage, this accounts for about 3% of body weight in a health person.

Storage fat is an important energy reserve that takes the form of cells under the skin and around the organs. This fat is used virtually all the time during any aerobic activity. It is impossible to spot reduce fat selectively from tissue sites by specific exercises or diets.

The body generally uses fat from all sites, and the exact pattern of fat utilisation (and storage) is determined by your genetic make-up and hormonal balance.

The use and storage of protein and carbs, especially complex carbs, fibres and proteins goes through some processes that really get the the metabolism going. Not so with fat which is easily added to the body without a lot of body action. That makes fat very dangerous as it can accumulate quickly and easily, before you know it you have far too much bodyfat.

Decreasing your fat intake will not only be better for your health, it will also make your muscles readily apparent and shaped. Fat covers the muscles and obscures both the shape and sharpness of each muscle group.

A desirable body fat percentage for athletes is a minimum of 5% fat for men to cover the most basic functions associated with good health. The fat percentage associated with the lowest health risk is 13-18% for men and the ideal body fat percentage in terms of performance is between 6-15% for male athletes.

The International Conference on Foods Nutrition and Sports Performance recommended a fat intake of between 15 and 30% of total calorie intake for sports people. Most of your fat intake should come from unsaturated fats, found in vegetable oils, nuts, seeds, oily fish, peanut butter and avocado.

3 Types of Fat

Saturated fats are hard at room temperature and mostly come from animal products such as butter, lard, cheese and meat fat. Processed foods made from this fat include biscuits, cakes and pastry. To achieve peak sports performance you should avoid saturated fats; as they provide no positive benefits.

Monounsaturated fats are usually liquid at room temperature, but may solidify at cold temperatures. The richest sources include olive, rapeseed, groundnut, hazelnut and almond oil, avocados, olives, nuts and seeds. Monounsaturated fats are thought to have the greatest health benefits.

Polyunsaturated fats are liquid at both room and cold temperatures. Rich sources include most vegetable oils and oily fish (and their oils).

In general, eat all types of fats and oils in moderation - remember they should make up 15-30% of your total calorie intake. Use all spreading fats sparingly - there are advantages and disadvantages with butter, margarine and low-fat spreads. Check the label for the absence of hydrogenated or partially-hydrogenated oil. It is best to avoid hard margarine's as they have the highest content of hydrogenated fats.

For cooking and salad dressings, choose oils which are high in omega-3 fatty acids or monounsaturated fatty acids - olive, rapeseed, flax and nut oils are good choices for health and taste.