Top Sources of Fats for Building Muscle

Adding sufficient amounts of dietary fats to your muscle-building program is going to be important for success. Not only does this macronutrient help you boost your calorie intake, providing your body with the fuel it needs to generate more lean muscle mass, but it also helps the body absorb a number of important vitamins as well.

Those who attempt to build muscle using a very low-fat diet often don’t see the results that they’re after, which is why it’s vital that you are tracking your intake to ensure you get enough.

Don’t fear getting fat by eating dietary fats – you’ll only gain body fat weight if you consume too many calories. As long as you keep overall food and drink intake in check, you will be fine.

Let’s look at the top sources of dietary fat that you should be eating on a regular basis.

The Details:

  • Flaxseeds. Flaxseeds are a great way to boost your calorie intake and consumption of omega fats. Add these to any smoothie you’re preparing.
  • Avocados. While regular fruit is often a bit too low in calories to consume in higher volumes when eating to build muscle, avocados are much higher and will satisfy your need for nutrients as well as dietary fat.
  • Mackerel. Mackerel is a great fatty fish choice as it will provide plenty of protein to your diet plan and also supply omega-3 fats.
  • Walnuts. Another great source of omega-3 fats, walnuts will make any salad a higher calorie meal addition.
  • Natural peanut butter. This works great smeared over a banana, an apple, a bagel or anything else you can think of. Add it to smoothies too!
  • Chia seeds. This healthy fat is also loaded with antioxidants and can promote a healthier immune system so it’s a great choice for anyone who is doing hard workout sessions in the gym.
  • Olive oil. Olive oil is a heart-healthy fat that will help to add moisture to any dish you use it in and will quickly bring up your calorie intake.
  • Coconut milk. This milk is high in medium-chain triglycerides, which can be used as a fuel source for the body immediately upon consumption. This makes it ideal for those who are taking in slightly fewer carbohydrates overall.
  • Dried unsweetened coconut. Just like coconut milk, this healthy fat is a great addition to any muscle-building diet plan.
  • Eggs. While eggs do contain cholesterol and healthy fat, the yolks contain a load of nutrients as well and will help to foster higher overall testosterone levels.
  • Almonds. Almonds are one of the healthiest nuts to consume and are also a good source of vitamin E.

The Bottom Line:

So keep these healthy fats in mind. By adding them to your diet plan, you can see faster results and make sure that you keep good overall nutritional balance in the meal plan that you’re using.

Remember that not all fats are created equally, so being sure to use only the best of varieties, especially monounsaturated and polyunsaturated fats, will really promote optimal health.


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