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FATS Fats are a source of long term energy and since they contain vitamins A, D, E and K are vital for building lean muscle tissue. Fat provides more than twice as much potential
energy as protein and carbohydrates, but if your intake is high, it will be stored as body fat and not used as energy since the body will first use carbs and protein to produce
energy first. The body can store as much as 100,000 calories of energy in the form of fat, compared to 2,000 in the form of carbohydrates. The fat content of your diet must not exceed 10% Fats are divided into two categories - saturated and unsaturated. Saturated fats, in practical terms are fats that will solidify at room or body temperature. They are present in animal products like lard, non-skimmed milk products, meat and egg yolks. Fats are dangerous when they solidify in the blood. This causes cholesterol build-up which the body cannot properly metabolise and can lead to heart disease later on on life. These fats are also found in pizzas, hamburgers, snacks, candies and all other processed foods. Unsaturated fats are rapidly consumed and are found in fish, vegetable fats, skimmed milk products like edam cheese, low fat cheese. These fats are preferred. Regular training on a diet moderate in carbohydrates, about 45%, with 45% Protein and 10% fats will give your body a lean, hard appearance with good muscle separation and definition.
Remember your carb intake must be reduced on non weight training days. Ensure you are not consuming more than 5-8 grams of fat per meal.
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Fats/Minerals |