You already know that your diet consists of 3 macronutrients, Protein, Carbohydrates and Fats. Your body needs different ratios of each of the macronutrients to grow and perform various daily functions. In this post I am going to talk about 3 fats that are a must for muscle growth and hormone balance. Aim for at least 1-1.5 grams of protein per 1 lb of body weight each day. Don’t forget to vary the protein sources to prevent boredom. Each protein source has different minerals/vitamins hence the importance of varying the sources.
Next we have carbohydrates, these should complex and slow digesting in the form of Oatmeal, Brown Rice, and Legumes These are not so straightforward, the ratio depends on the activity levels. Since they are the most likely of the macronutrients to be stores as fat in our bodies choosing when to use them is very important.
Fats on the other hand have less of a chance of being stores as body fat unless the wrong type is consumed or you go over the requirements of the body in caloric terms. They are an essential nutrient in your body. They are responsible for so many functions in the body, from regulating hormones to building the cells. It’s common knowledge that cells are the building blocks of the human body, but did you know that cell membranes are composed of fat? Without properly functioning cell membranes, there would be no way to regulate which substances could or could not enter cells – a definite problem.
Fat is also a great insulator, helping the body maintain a healthy temperature and keeping you warm. Similarly, fat also provides cushioning, protecting vital organs from damage.
1. Coconut Oil
This is a must for all bodybuilders. Its ability to stabilise in high heat makes it ideal for cooking or frying. I use this to fry my eggs in the morning.
Coconut oil is unique because it’s made up of medium chained fatty acids (MCTs), primarily lauric acid, so it is rapidly digested and absorbed into the body and utilized very quickly for energy.
In fact, coconut oil is highly insulintrophic, so a spoonful in addition to your post-workout shake will not slow absorption or digestion of accompanied nutrients, as long-chained fatty acids would.
Coconut oil has been shown to boost testosterone production by improving the enzyme activity involved in synthesis of this hormone.
Almonds are nutritionally dense. This means that for a small portion size, you get a large amount of healthy macronutrients and calories.
Independent studies have shown that almonds are the most nutritionally dense nut; so almonds provide the most healthy calories and nutrition for the smallest serving size.
You get the most nutrition possible out of the calories you eat.
One serving of almonds, or about a handful, is an excellent source of vitamin E (an antioxidant) and a good source of fiber (which helps keep you full). Almonds also offer heart-healthy monounsaturated fat.
3. Almond Butter
Peanut butter has always been the popular sandwich spread, but recently almond butter has emerged as the healthier alternative to use in your diet. Almond butter which is equally delicious, is more nutritious than most other types of sandwich spreads. 1 tbsp. contains 101 calories and 79 of those are from fat. It works out to nine grams of total fat, one gram of saturated fat, three grams of carbohydrates and two grams of protein.
Almond butter is considered healthier than peanut butter because it does not contain extra salt, oils, preservatives or sugar. benefit that this butter has is that it helps stabilize glucose levels because of the high fiber, protein and healthy fats, which control the rise of insulin. Almonds help prevent a spike in blood sugar during a high carbohydrate meal. Another benefit is its abundance of Vitamin E, a powerful antioxidant that guards your cells against free radical damage.