Top Muscle Building Foods: Healthy Fats

Top Muscle Building Foods: Healthy Fats

Fats are not good for you. This is the message that has been beaten into our brains for so long that we often do not recognize the truth that there are some beneficial fats.

Here's a secret: fats are among the best muscle building foods you can find. I'm not telling you that you can have an extra cheese pizza and fries for dinner every night. While fats are some of the best muscle building foods for bodybuilding, this only refers to healthy fats. When it comes to being healthy, pizza and other forms of junk food don't qualify.

Instead of starting a low-fat or no-fat diet, you may want to supplement your muscle building diet with a small amount of healthy fats. Keep in mind that not all fats are bad for you and you can find a few fats that are some of the top muscle building foods. Fats are rich in calories, containing 9 calories per gram. This is more than double the 4 calories per gram contained in carbs and protein.

There are two primary forms of fat: saturated and unsaturated. Saturated fats, such as meat marbling, typically are solidified at room temperature. Unsaturated fats, which are some of the top muscle building foods, usually are liquefied at room temperature.

Most people consider saturated fats to be unhealthy, but they can elevate your mood and improve brain functioning. Although they are not considered great muscle building foods, saturated fats do enhance testosterone production.

You can find unsaturated fats in salmon and other oily types of fish, dry leafy veggies, avocados, seeds, nuts, and oils such as flaxseed and extra virgin olive oils. These foods are all rich in omega-3 and omega-6 fatty acids, making them some of the top muscle building foods.

Unsaturated fats also are involved in central nervous system functioning and work to reduce your body's cholesterol level. By including these muscle building foods in your diet, you will have lower blood pressure, reduced inflammation, and improved immune system functioning. Many unsaturated fats are "essential" because they body needs them but cannot manufacture them, meaning they must come from our diets.

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At some point, you've probably come across the term "EFAs" and had discussions about their function in muscle building and weight gain. Well, EFA is an acronym for essential fatty acids, and there are several reasons why these fats are undoubtedly some of the best muscle building foods:

• They enhance the activity of the body's most important anabolic hormone, testosterone.

• They also elevate growth hormone secretion, another important factor for muscle building.

• They alter the activity of insulin so that more nutrients are absorbed by cells to be used in muscle building.

• They stimulate maximum energy production by cells when you exercise.

• They help your body keep nitrogen longer, which helps you grow lean muscle tissue.

• They elevate your metabolic rate so that your body sheds fat more quickly.
A smart way to make sure you include enough of these top muscle building foods in your diet is to include some flaxseed oil or extra virgin olive oil in your nutritional plan. Two tablespoons of these oils per day will allow you to increase the amount of unsaturated fat in your daily diet.

Trans fats, which are found in foods fried in hydrogenated oils such as French fries, are definitely not some of the top muscle building foods. Actually, they should be completely eliminated from your diet. They reduce your levels of good cholesterol and elevate your levels of bad cholesterol, a doomsday scenario.

For more pointers on selecting good fats and other top muscle building foods, visit the following website…

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