To build muscle effectively, you need to consume dietary fat. Some people mistakenly believe that eating fat will lead to gaining body fat, but this isn’t necessarily true. While eating fat can cause weight gain, this only happens if you eat too much of it.
If your calorie intake is where it needs to be, they’ll help you build lean muscle mass and feel your best.
Dietary fat is needed for the generation of testosterone, which is one of the key muscle building hormones in the body. Without it, you’ll start to fall short and won’t see nearly as good of results.
Dietary fat is also required to absorb the fat soluble vitamins, so yet another reason to be adding it to your day.
Let’s look at the best fats that will work hard to help you build lean muscle mass.
All muscle building diets should contain some salmon in the picture. Salmon is rich in protein as well as very high in omega-3 fatty acids, which are critical for keeping insulin sensitivity high.
The higher your insulin sensitivity is, the better you’ll shuttle the carbohydrates you consume towards lean muscle mass tissue.
Grass Fed Beef
Along with salmon, also be sure that you include some grass fed beef. This beef variety contains CLA, which is a type of fat that can help keep you leaner, as well as optimizing your hormonal levels.
Grass fed beef also contains zinc, which is another key nutrient important for the manufacturing of testosterone in the body.
Avocado’s are quick and easy to use and will easily help you get your calorie intake up.
Natural Nut Butter
Natural nut butter – along with any raw nut – is another great choice for helping you build lean muscle mass. They’re very calorie dense and will also provide some protein with their healthy fat, so are a nicely balanced food.
If you need to get your omega 3 fatty acid intake up, choose walnuts whenever possible. This nut in particular is a great source of these fats compared to other nut varieties.
Great for boosting heart health, olive oil also helps you take in sufficient unsaturated fats in your daily diet. Use it in stir-fries or in a salad dressing – your choice.
Whole eggs are a fast, easy, and low cost way for those looking to build muscle get protein and fat in. They do contain some saturated fat, however this will be important for generating testosterone.
Saturated fat, more than any other fat variety is required for the synthesis of the sex hormones, so it must not be avoided.
Eggs are also a great source of vitamin B12, zinc, and choline.
So don’t overlook these sources of healthy fats in your muscle building diet plan. Are there any that you’re missing out on?