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FATTEN UP YOUR TOTAL
By Anthony Ricciuto
B. Phed. C.F.T. S.P.N. F.T.
In today?s media and mainstream fitness publications all you hear about is the dangers of fat. Fat is bad. Fat will kill you. Eat too much fat you?ll have a heart attack and die. That?s enough to get on any powerlifters nerves. Fat is actually one of the most powerful nutrients you can consume. This article will explain the difference between the good, the bad, and the ugly, for this hotly debated macronutrient. Fat is where it?s at, if you want a big total!
WHAT IS FAT?
Fats are organic compounds that are made up of carbon, hydrogen and oxygen molecules. Of all the macronutrients, fats are the most nutrient dense and concentrated source of energy. Fat contains 9 calories per gram while carbs and protein only contain 4 calories per gram. Fats can be categorized into two main types, saturated fats and non saturated fats. At room temperature saturated fat is solid, while unsaturated fat is liquid.
WHY IS IT IMPORTANT?
Fat is very important for proper functioning of the human body. Fat serves as a storage substance for the extra calories we consume. It fills the fat cells that help insulate the body and protects our organs from injury. Our skin?s health and hair are nourished by the fat we eat. Fat plays a major role in the bloodstream by absorbing and transporting the fat soluble vitamins A, D, E, and K.
TYPES OF FAT
TRANS FATTY ACIDS
These fats are the ugly ones because what they do to your internal organs. Trans fatty acids are created by a chemical process called hydrogenation. This changes refined oils into margarines making saturated fats more solid at room temperature. It was once believed that this process would create a fat healthier than saturated fat but they were wrong. Trans fatty acids are different from saturated fat even though the human body metabolizes them in a similar manner. Sources of trans fatty acids include margarines, hydrogenated vegetable oils and shortenings. They are bad for your health and lifting career because they increase LDL or ?bad? cholesterol. They can inhibit your immune system. TFA?s increase insulin levels and promotes insulin resistance. This is the major cause of Type II diabetes. They can also lower your natural testosterone level. Stay away from these fats and it will improve your health and your lifting longevity.
SATURATED FATS
I know what you are thinking, these are bad also. Well, you are right and wrong. Saturated fats are found in animal products including beef, pork, lamb, milk, cheese and eggs. It is true that these fats can cause health problems when taken in excess, especially for those who are not active. These fats are easily turned into increased body fat, when eaten latter in the day. They can raise insulin levels and increase your chances of insulin resistance. They also increase your chance for getting arteriosclerosis and heart disease. So, where are the benefits? A major benefit of saturated fats is that they are essential when trying to gain muscle mass. Ask any serious bodybuilder or powerlifter how much mass they packed on the last time they were on a low fat diet. Even the powerlifters and bodybuilders of yesteryear knew that to pack on some serious strength and size they had to consume saturated fats. Saturated fat and cholesterol also have a direct association with testosterone production. Increased testosterone equals bigger and stronger muscles and decreased recovery time. Even though we have to limit our intake of these fats, it doesn?t mean that powerlifters should try to avoid them at all costs, unless they have a medical condition.
MONOUNSATURATED FATS
I know, there seems to be more categories of fat than flavors of Ben and Jerry?s ice cream. Monounsaturated fats are one of the major healthy fats. Sources of these fats include olives, avocados, safflower oil, almond oil and extra virgin olive oil. These fats are known to increase the good cholesterol (HDL) and lower the bad cholesterol (LDL). Monounsaturated fats can help protect against oxidative damage that free radicals cause upon our bodies cells. Olive oil contains oleic acid, which is known to keep your arteries supple helping to prevent hardening of the arteries. Most important, mono?s have an influence on testosterone levels, and this is something we all want to maximize.
POLYUNSATURATED FATS
When it comes to fats, these are the ones you want on your side. They are good for your health and will help your performance in and outside the gym. There are two main types of polyunsaturated fats. They are Omega 3?s (Alpha-Linolenic Acid), and Omega 6?s (Linoleic Acid). These are known as Essential Fatty Acids (EFA?s). These can also be sub divided into the following. ALA* can form two other fats including Eicosapapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). The two different fats that can be created from LA* include Gamma-Linolenic Acid (GLA) and Arachidonic Acid (AA).
Don?t worry I am not going to go through every property of these fats I just want you to understand their basic composition and how they can help the powerlifter in his quest for a bigger total. I have outlined the fat composition of different oils in Chart 3A, and the breakdown of categories of which fat they consist of. There are many health and performance benefits of consuming polyunsaturated fats (PUF). Here are just some of the reasons why as a powerlifter you should make these a staple in your power diet.
By Anthony Ricciuto
B. Phed. C.F.T. S.P.N. F.T.
In today?s media and mainstream fitness publications all you hear about is the dangers of fat. Fat is bad. Fat will kill you. Eat too much fat you?ll have a heart attack and die. That?s enough to get on any powerlifters nerves. Fat is actually one of the most powerful nutrients you can consume. This article will explain the difference between the good, the bad, and the ugly, for this hotly debated macronutrient. Fat is where it?s at, if you want a big total!
WHAT IS FAT?
Fats are organic compounds that are made up of carbon, hydrogen and oxygen molecules. Of all the macronutrients, fats are the most nutrient dense and concentrated source of energy. Fat contains 9 calories per gram while carbs and protein only contain 4 calories per gram. Fats can be categorized into two main types, saturated fats and non saturated fats. At room temperature saturated fat is solid, while unsaturated fat is liquid.
WHY IS IT IMPORTANT?
Fat is very important for proper functioning of the human body. Fat serves as a storage substance for the extra calories we consume. It fills the fat cells that help insulate the body and protects our organs from injury. Our skin?s health and hair are nourished by the fat we eat. Fat plays a major role in the bloodstream by absorbing and transporting the fat soluble vitamins A, D, E, and K.
TYPES OF FAT
TRANS FATTY ACIDS
These fats are the ugly ones because what they do to your internal organs. Trans fatty acids are created by a chemical process called hydrogenation. This changes refined oils into margarines making saturated fats more solid at room temperature. It was once believed that this process would create a fat healthier than saturated fat but they were wrong. Trans fatty acids are different from saturated fat even though the human body metabolizes them in a similar manner. Sources of trans fatty acids include margarines, hydrogenated vegetable oils and shortenings. They are bad for your health and lifting career because they increase LDL or ?bad? cholesterol. They can inhibit your immune system. TFA?s increase insulin levels and promotes insulin resistance. This is the major cause of Type II diabetes. They can also lower your natural testosterone level. Stay away from these fats and it will improve your health and your lifting longevity.
SATURATED FATS
I know what you are thinking, these are bad also. Well, you are right and wrong. Saturated fats are found in animal products including beef, pork, lamb, milk, cheese and eggs. It is true that these fats can cause health problems when taken in excess, especially for those who are not active. These fats are easily turned into increased body fat, when eaten latter in the day. They can raise insulin levels and increase your chances of insulin resistance. They also increase your chance for getting arteriosclerosis and heart disease. So, where are the benefits? A major benefit of saturated fats is that they are essential when trying to gain muscle mass. Ask any serious bodybuilder or powerlifter how much mass they packed on the last time they were on a low fat diet. Even the powerlifters and bodybuilders of yesteryear knew that to pack on some serious strength and size they had to consume saturated fats. Saturated fat and cholesterol also have a direct association with testosterone production. Increased testosterone equals bigger and stronger muscles and decreased recovery time. Even though we have to limit our intake of these fats, it doesn?t mean that powerlifters should try to avoid them at all costs, unless they have a medical condition.
MONOUNSATURATED FATS
I know, there seems to be more categories of fat than flavors of Ben and Jerry?s ice cream. Monounsaturated fats are one of the major healthy fats. Sources of these fats include olives, avocados, safflower oil, almond oil and extra virgin olive oil. These fats are known to increase the good cholesterol (HDL) and lower the bad cholesterol (LDL). Monounsaturated fats can help protect against oxidative damage that free radicals cause upon our bodies cells. Olive oil contains oleic acid, which is known to keep your arteries supple helping to prevent hardening of the arteries. Most important, mono?s have an influence on testosterone levels, and this is something we all want to maximize.
POLYUNSATURATED FATS
When it comes to fats, these are the ones you want on your side. They are good for your health and will help your performance in and outside the gym. There are two main types of polyunsaturated fats. They are Omega 3?s (Alpha-Linolenic Acid), and Omega 6?s (Linoleic Acid). These are known as Essential Fatty Acids (EFA?s). These can also be sub divided into the following. ALA* can form two other fats including Eicosapapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). The two different fats that can be created from LA* include Gamma-Linolenic Acid (GLA) and Arachidonic Acid (AA).
Don?t worry I am not going to go through every property of these fats I just want you to understand their basic composition and how they can help the powerlifter in his quest for a bigger total. I have outlined the fat composition of different oils in Chart 3A, and the breakdown of categories of which fat they consist of. There are many health and performance benefits of consuming polyunsaturated fats (PUF). Here are just some of the reasons why as a powerlifter you should make these a staple in your power diet.
