If you want to gain and build muscle mass you must eat enough dietary fat. When trying to build muscle fast stay away from low fat diets!! Dietary fats play an essential role in hormone production in our bodies which in turn is responsible for muscle growth and strength increases. In the past, I found it difficult to build muscle because I was always on a low fat diet.
In the past dietary fat got such bad publicity that many people still today believe that eating fat makes you fat and unhealthy. This is entirely and completely false.
The obesity problem seen so prevalent in the United States today is because of diets high in high glycemic carbohydrates and not from consuming to many fats. Our bodies are amazing due to the fact our bodies adapts to dietary changes quickly and efficiently. In fact if your diet is too low in fat, your body will actually start to store any fat you consume because your body does not know when it will get more.
A low-fat diet will also lower our testosterone levels. For those looking to build muscle, lower testosterone levels are something you do not want!! Studies have proven over and over that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The opposite of this is also true. A decrease in dietary fat intake is typically associated with a dramatic decrease in testosterone levels and production.
But all fats are not created equal. You do not want to increase your intake of saturated or trans fats. These fats are what lead to disease and coronary problems. Though it is virtually impossible to eliminate saturated fats in your diet completely your focal point should be to increase your intake of Essential Fatty Acids (EFAs) Omega-3 and Omega-6.
Essential Fatty Acids (EFAs) are unsaturated fats that are necessary for thousands of biological functions throughout the body. These healthy fats cannot be manufactured by the body, so they must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in the production of other essential hormones.
Sources of Essential Fatty Acids (Omega-3 and Omega-6)
Good sources of Omega-3 essential fatty acids are nuts, soybean, canola oil, walnut oil, flaxseed oil. Fish, especially cold water fish such as salmon, bluefish, herring, tuna, cod, flounder, mackerel and shrimp are also good sources.
Omega Supplements:
Flaxseed Oil: Benefits of Flaxseed oil is it is a rich source of lignans, a type of fiber that is converted in the stomach into compounds that fight against cancer.
Many Body builders feel that Omega-3 Fatty acids increase their stamina and help them recover quicker from weight lifting routines. Flaxseed oil contains a natural antioxidant, which could explain why it helps tired muscles recover quicker. Additionally, Omega-3 anti-inflammatory effect can help reduce muscle soreness.
Besides helping to your muscle recover and rebuild Omega-3 fatty acids contain a natural anti-inflammatory agent that can help relieve the symptoms of rheumatoid arthritis, psoriasis, allergies, and other inflammatory diseases. Also, many studies show that Omega-3 fatty acids provide protection against heart disease.
Omega-3 fatty acids can lower high cholesterol and high blood pressure, reduce elevated blood triglyceride levels, and prevent blood clots. Healthy fats will not only help you to build more muscle they will also provide your body with the nutrients it needs to make you more healthy!!