LOVE this visual and caption by : When it comes to nutrition there has always b…


LOVE this visual and caption by : When it comes to nutrition there has always been an emphasis placed on carbs and/or protein over fat however dietary fat is still an essential macronutrient which offers many benefits for both GAINS & HEALTH/OTHER. Gains: As lifters fat can influence anabolic hormone concentrations which may be of interest when seeking LBM gain (Volek et al 1997 Salter & Phillips 2011). Diets low in fat (<20%) have shown to result in significant reductions in test (Dorgan et al 1996 Hämäläinen et al 1983) HOWEVER research suggests that a drop in test doesnt necessarily equate to a loss of LBM & that when protein is matched a higher carb intake (Mettler et al 2010) appears to be more effective at preventing LBM loses than a lower carb/higher fat approach (Walberg et al 2007). In laymans terms maintaining/increasing carbs to fuel lifting performance (with adequate protein of course) is more effective for gains than trying to maintain test with higher fat intakes. Furthermore if adopting a low fat approach there is still evidence showing it may be possible to attenuate the aforementioned drop in test by maintaining adequate consumption of saturated fat (Lambert et al 2004). Now while the above may make fat seem inferior that doesnt then suggest you go FULLY low fat as fats are needed for. Health/other: Healthy fats have shown to have the ability to reduce cardio disease (Perez-Jimenez et al 2002 Richter 2003) joint & soft tissue inflammation (Browning 2003) mediate psychiatric function (Logan 2003) alter neuro-endocrine activity (Delarue et al 2003) & aid in bone health (Albertazzi & Coupland 2002) which are all of great benefit to ANYONE (not just athletes) thus youd be silly not to still have SOME in your diet. How much then? Overall it seems that 20-30% total kcal towards fat is suffice in order to optimize hormone lvls. in athletes (Bird 2010) while still a high enough % to reap the aforementioned health/other benefits (Gifford 2002). – . . @smurray_32 . #cleaneating #healthyeating #fatloss #primal #healthyfood #cleaneats #fitfood #food #nutrition #instahealth #caloriesmix #iifym #organic #bbg #mealprep



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. 12 HEALTHY FAT SOURCES Here is a list of 12 great healthy sources of fats! E…

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. 12 HEALTHY FAT SOURCES Here is a list of 12 great healthy sources of fats! Expand your food selection and try to incorporate more fats into your diet! Its a great way to better your metabolic flexibility. Dietary fat is the most energy dense of all the macronutrients. It yields 9calories worth of energy per gram! It gives you a stead and reliable source of energy. A majority of individuals are glucose dependant and often undertake either a high fat or low fat diet. Why not incorporate it in your diet at a moderate level? Studies have shown that moderate consumption (20-30% of your total daily intake) is enough to optimize your health. Dietary fats are essential for overall body functions its a long list. In addition a majority of individuals are glucose dependant meaning they use carbs as their main source of energy. To become more efficient try to increase your fat intake to condition your body to become more ketone dependant as well! Now you are able to use two energy sources ins...
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