Do we need fat to get muscles?

02-19  Source: Network gathering  Views:4 

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Do we need fat to get muscles?

Vegetable oils are a valuable contribution to food.

Protein is essential to get muscles

Muscle you build through exercise and proper nutrition. But what does the muscles actually to grow?

  • First, muscle must be called for in order to grow. But about the diet you can not build muscle. How quickly they react to training is different from person to person.
  • You also need to supply your muscles with protein. Muscles are mainly composed of the body's own protein and water. Take on proteins in the diet. These are the body into its individual components, the amino acids, decomposed. From the amino acids your body then builds the body's protein structures.
  • It is faster, therefore, if you do not include complex proteins, but already individual amino acids. These are available as sports nutrition in bodybuilding shops. Who sat on a natural supply of amino acids, eat lots of green leafy vegetables such as lettuce, romaine lettuce, spinach, kale, etc. A simple method, the greatest possible amount of green leaves to consume, are green smoothies.

Why do we need fat

Even if you need fat not directly to get muscles, good fat is still an essential part of the diet.

  • Fat is both a source of energy. One gram contains more than twice as many calories as a gram of protein or carbohydrate grams.
  • In addition, fat is a flavor carrier. The taste of the food, although, strictly speaking, for the body and health is not important, but this explains why many people greasy food regarded as particularly delicious.
  • A distinction is made between saturated and unsaturated fatty acids. The former are mainly found in animal foods. They are firm and opaque on cooling. Saturated fatty acids can, when consumed in excessive quantities, lead to atherosclerosis. You should generally take more unsaturated than saturated fats to be.
  • Unsaturated and polyunsaturated fatty acids are in a way a valuable contribution to a healthy diet. They are found mainly in vegetable oils, which remain clear and liquid cooled. They should not be heated, because they then form harmful trans fats. possible Do not buy hardened fats, because these full trans fats stuck. Fry only with recognized high heatable oil. Especially valuable for cold dishes are canola oil, walnut oil and flaxseed oil.
  • Unsaturated fatty acids are a valuable part of the diet. Some of them are as important for healthy cell walls. Others are part of enzymes or keep the blood "liquid". Fats are also important to absorb the fat-soluble vitamins can.

In conclusion to the question of whether one needs fat to get muscles, say: Avoid animal fats because they make you fat and let your muscles rote acquired disappear behind a layer of fat. They also make it difficult to build muscle and are not good for the vessels. Avoid trans fats and hydrogenated fats, as these damage the blood vessels. Eat unsaturated and polyunsaturated vegetable oils. These oils should make up more than 20 percent of daily caloric intake in athletes.

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