Fat intake for the bodybuilder
The explanations given in the previous sections provide a few simple rules for optimizing fat intake for ambitious athletes.
Aside from the special case of a fat loss diet, the fat intake for a bodybuilder should be 20-30% of the daily caloric intake. Be careful, especially when it comes to animal sources of protein, you should predominantly choose those products which have a low fat content. As a result, you have the certainty that the poor saturated fat in your diet account for only a small part. However, do not forget that saturated fats are also a great source of energy and are not all bad.
In return, it should be tried to supplement the diet with good polyunsaturated fatty acids, especially omega-3. This can be done either by incorporating good oils such as linseed oil, hemp oil or walnut oil. Walnut oil, for example, tastes really good in many flavors of protein shakes. Alternatively, you can of course eat fatty sea fish 2-3 times per week or supplement your diet with quality fish oil capsules. Here, however, at least 4-5g should be consumed daily as capsules in order to achieve the necessary amount of omega-3 fatty acids.
Unfortunately, these aforementioned oils are not suitable for frying, as they lose their beneficial structure when heated excessively. Instead, olive oil should be used here, which consists mainly of oleic acid, an omega-9 fatty acid. Keep in mind that olive oil should also not be heated excessively, since at extreme temperatures it can eventually turn toxic. You can also pour olive oil on your baked or water-boiled food after you’re done cooking.
As mentioned above, there is a combination that should always be avoided in an athlete’s diet: the combination of fat with carbohydrate sources that have a high glycemic index. In this way, the preferred storage of dietary fat in the body fat deposits is contained by a high insulin level.
However, the release of growth hormones in the night reaches its peak faster, if the athlete consumes no more carbohydrates as the last meal of the day, but rather eats a protein-rich and moderately fatty meal. The distribution of carbohydrates generally depends on your activity levels and the times when you’re most active. For most people this means that their intake should be further restricted as the day goes on. People who work night shifts for example of course need to adjust accordingly. In turn, this means that a high-fat meal is better at a later time of the day than at an earlier one. But again, the total fat intake should of course be kept in mind.