Does the high-fat food group help build muscle?

Most people are advised to choose foods that are low in fat, rather than high in fat. It has always been considered the enemy of a lot of diets.

However, is that true? Does the high-fat food group destroy bodybuilders’ muscles? Let’s learn more about this substance with

What are good fats?

Good fats (also known as healthy fats) are monounsaturated and polyunsaturated. Good fats have a ton of great heart-healthy benefits, helping to lower LDL (bad) cholesterol levels.

In addition, this nutrient also helps balance blood sugar levels and insulin. As a result, it helps to reduce the risk of type 2 obesity. According to scientists, monounsaturated fat is the best type of fat today. They help the body fight inflammation, reduce the risk of cardiovascular disease and are full of important nutrients.


Some nuts are rich in good fats

Polyunsaturated fats are also very good. Two types of fatty acids omega-3 and omega-6 play a very important role for the functioning of the brain and the development of cells. Omega-3s bring a lot of great benefits for heart health and are commonly found in fish, nuts, and seeds.

What is bad fat?

Bad fats (also known as unhealthy fats) are monounsaturated and polyunsaturated fats (trans fats). Bad fats are all man-made and raise LDL cholesterol, while lowering HDL (good) cholesterol.

According to scientists, trans fat increases the risk of cardiovascular disease, stroke, obesity type 2. Most people think that to avoid weight gain, we should eat foods that are high in protein and low in fat.

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However, in reality, based on scientific studies, we should eat some fat. This is the only way to stay lean.

According to nutritionists, some fats you still need to put in your body to build muscle, burn fat, and stay healthy. These substances are called essential fatty acids or EFAs for short.

>>> Until now, many people are still not really aware of fat. This leads to misuse and even underutilization of their benefits. Understanding that, has compiled the necessary information in the article: “Fat for gym goers: Understand correctly to use standard

What is the EFA-rich food group?

There are two types of essential fatty acids, omega-3 and omega-6 fatty acids. These fatty acids are recommended as essential because they cannot be synthesized in the body.

In addition, omega-9 fatty acids are also considered essential. However, this type of fatty acid does not need to be too focused on supplementation. Because the body can produce a fairly “modest” amount of this fatty acid.

Consuming an ideal ratio of omega-6 and omega-3 is very important. The ideal ratio is 4:01-3:01 omega-6 to omega-3. However, adults tend to add to the body at a ratio of about 10:1 to 25:1.

This is the skewed ratio of omega fatty acids. Supplementing with the wrong ratio not only reduces the growth rate, recovery and weight loss effect, but also leads to a number of other health problems.

Omega-3 fatty acids include:

  • Alpha Linolenic Acid (LNA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Although all 3 types of omega-3 are important. However, in it, LNA can be converted into both EPA and DHA. EPA and DHA are omega-3 fatty acids which are both types of fatty acids that the body needs. You should note that when supplementing with LNA, you should also make sure it fits your body’s needs.

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Omega-6 fatty acids include:

  1. Linoleic Acid (LA)
  2. Gamma Linoleic Acid (GLA)
  3. Dihomogamma Linoleic Acid (DGLA)
  4. Arachidonic acid (AA)

Just as LNA can be converted to other omega-3 fatty acids, LA can also be converted to other omega-6 fatty acids.

Benefits of high-fat food groups for gym people

Essential fatty acids EFAs work in different ways to build muscle. In addition, this group of essential fatty acids also supports the formation of eicosanoids for muscle growth. Omega-3 fatty acids (LNA) and omega-3 fatty acids (LA) are converted to eicosanoids.

High-fat salmon

The fat in salmon is also very good for gym goers

Some benefits for bodybuilders in general:

  • Enhance growth hormone secretion
  • Increase muscle cell protein synthesis
  • Increased insulin sensitivity
  • Helps maintain proper testosterone levels

Nuts with the perfect combination of protein, fat, and fiber are essential in the diet of anyone who is in the process of losing weight or losing fat.

How much good fat do gym goers need each day?

1g of fat provides up to 9 calories with both protein and powdered sugar combined. For bodybuilders, the primary goal is to gain muscle and lose fat. Therefore, it is often recommended to stay away from foods high in these substances.

According to experts, the amount of fat that needs to be loaded with gym people falls into about 20% of total calories absorbed. To calculate this level, you need to calculate the total number of calories that your body needs each day. You can refer to the calculation in the article below:

For example: A gym person needs 1500 calories per day to gain weight, the amount of fat he needs to eat will be 1500 x 20% = 300 calories. With 1g of fat providing 9 calories, he would need about 33.3g of fat a day for his weight gain goal.

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Group of foods rich in fat good for bodybuilders


Walnuts are the only nuts that contain large amounts of omega-3 fatty acids. Therefore, this food is not only good for the heart, but also contributes to building muscle and losing fat.

Other important vitamins and minerals found in walnuts are thiamine, vitamin B6, copper, phosphorus, magnesium, and zinc.

Chia seeds

Chia seeds contain many antioxidants. Therefore, when exercising intensely, they will help accelerate the production of free radicals, increase antioxidant consumption, improve recovery for better exercise performance.

This nut contains all 9 essential amino acids, providing Protein for muscle growth, speeding muscle recovery. In addition, chia seeds also contain essential minerals such as iron, calcium, magnesium, and manganese.


Flaxseed is also one of four seeds rich in nutrients, fiber, essential fatty acids, vitamins and minerals that are very good for health. In addition, antioxidants, good fiber, flaxseeds also help reduce the risk of diabetes, heart disease, cancer, lower cholesterol, balance blood sugar …

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Benefits and health risks of bananas Access date: 10/03/2020

Why Banana Is A Good Pre And Post Workout Snack Access date: 10/03/2020

Should I Eat Bananas if I Want to Build Muscle? Access date: 10/03/2020

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