2 Fats that Can Get You More Muscle
I’m sure you already know this but I must say this anyways, there are bad fats and also good fats. Today I will be discussing how two of those good fats have helped me reach my goals through the years and possibly can aid you in getting more muscle. These fats are excellent for helping you if you are striving for optimum health, but if you can also increase your muscle, then why not, right? Right! So lets go…
But first, I have to give you this little disclaimer: Please consult your physician before changing and/or starting any exercise, health or diet program.
Now back to our regularly scheduled program!
Olive Oil
The first fat is one that is my favorite of all fats, olive oil. Olive oil has been hailed as one of the wonder nutrients for many years and is recommended as part of a heart-healthy diet. It provides the body with omega-3 fatty acids and is popular among those who partake in the Mediterranean diet. The monounsaturated fat or MUFA in olive oil is believed to act as an anti-catabolic nutrient.
Olive oil prevents muscle breakdown by reducing inflammation through lowering levels of tumor necrosis factor-alpha (TNF). TNF is a cellular protein related to muscle wasting and weakness. Olive oil may aide in muscle retention.
I typically only use extra-virgin olive oil, which is healthier and provides your body with a solid dose of Vitamin E. Vitamin E is known to help your body maintain muscle mass by fighting off free radicals. Free radicals are also produced during and after a good workout.
Fish Oil
Fish oils provides your body with omega-3 fatty acids. Fish oils are believed to help you in reducing bad fats, if consumed regularly.
Research suggests that fish oils are anti-inflammatory, and these anti-inflammatory properties may aid in muscle size and strength as you age. Studies show that fish oils have enhanced the muscles sensitivity to protein uptake, faster recovery, and quality of workouts over an eight-week time period. Fish oil may prevent or reduce muscle soreness and inhibit the temporary loss of strength and range of motion after exercise.
I get my fish oils through eating fatty fish like salmon, tuna, and mackerel. I do also take a fish oil supplement every day. I only use omega-3 fish oil supplements that provide both eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). The supplement should have DHA and EPA stated clearly on the container.
I hope this information has enlightened and helped you. Please “heart” this blog and feel free to comment with any questions, other ways you eat the foods listed here, and other helpful information.
Brian "B-Rob" Robinson is a Certified Sports Nutrition Coach, Certified Life Strategies Coach, Certified Personal Trainer, Youtuber, and co-founder of LEANWellonline. His YouTube channel is called thisisb-rob.
Sources:
Wang, X., & Lin, Y. (2008). Tumor necrosis factor and cancer, buddies or foes?. Acta pharmacologica Sinica, 29(11), 1275–1288. https://doi.org/10.1111/j.1745-7254.2008.00889.x
Reid, M. B., & Li, Y. P. (2001). Tumor necrosis factor-alpha and muscle wasting: a cellular perspective. Respiratory research, 2(5), 269–272. https://doi.org/10.1186/rr67
Ochi, E., Tsuchiya, Y., & Yanagimoto, K. (2017). Effect of eicosapentaenoic acids-rich fish oil supplementation on motor nerve function after eccentric contractions. Journal of the International Society of Sports Nutrition, 14, 23. https://doi.org/10.1186/s12970-017-0176-9