Introduction
Do you want to maximize your muscle gains and improve your bodybuilding performance? Lipids, often overlooked, are essential for providing energy, supporting hormone production and improving vitamin absorption.
They are also important for your health and weight loss!
In this article, you will discover what lipids are, where to find them, and how to optimize them in your diet to achieve your bodybuilding goals.
What is a lipid ?
Lipids, or fats, are macronutrients essential for the proper functioning of your body. Nutritionally speaking, lipids provide 9 kcal per gram, so much more than proteins and carbohydrates.
They are broken down into three main categories:
Saturated fatty acids:
Present mainly in animal products and certain vegetable oils such as coconut. They are solid at room temperature.
Unsaturated fatty acids:
Include monounsaturated and polyunsaturated fatty acids, found primarily in vegetable oils, nuts and fish. They are liquid at room temperature.
Trans fatty acids:
Produced by the hydrogenation of vegetable oils, these fats are often found in processed foods and should be avoided whenever possible due to their adverse health effects.
Role of different types of fatty acids
Saturated fatty acids
Cell Structure: They are essential for the rigidity and stability of cell membranes.
Hormone Production: Saturated fatty acids play a role in the synthesis of steroid hormones, including testosterone.
Energy Source: They provide a concentrated and easy-to-use energy source for the body.
Monounsaturated Fatty Acids
Heart Health: They can help regulate the balance between HDL and LDL cholesterol levels which we will discuss in more detail in a future article.
Blood Sugar Control: They improve insulin sensitivity and help regulate blood sugar levels.
Anti-Inflammatory: Some, like palmitoleic acid, have anti-inflammatory properties.
Polyunsaturated Fatty Acids
Brain and Visual Functions: Omega-3s are crucial for brain development and function.
Cardiovascular Health: They reduce inflammation and the risk of heart disease by also regulating HDL and LDL levels.
Immunity and Inflammation: Omega-6 plays a role in the inflammatory and immune response.
Where to find lipids?
To optimize your diet, it is crucial to know where to find the different types of lipids and how to integrate them effectively.
Saturated fatty acids
Palmitic Acid: Present in red meat (beef, pork, lamb) and dairy products (butter, cheese, cream).
Stearic Acid: Found in dark chocolate and meat.
Monounsaturated Fatty Acids
Oleic Acid (Omega-9): Abundant in olive oil, avocados, and almonds.
Palmitoleic Acid: Found in macadamia oil and some fatty fish.
Polyunsaturated Fatty Acids
Omega 3 :
Alpha-Linolenic Acid (ALA): Found in flaxseeds, walnuts, and canola oil
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA): Found in fatty fish such as salmon, mackerel and sardines.
Omega-6:
Linoleic Acid: Found in sunflower oil, corn oil, and pumpkin seeds.
Arachidonic Acid: Found in meat and dairy products.
Lipids Optimization
To maximize your muscle gains and your overall health, here’s how to optimize your fat consumption.
Quantity of Lipids
Fat should make up about 20-35% of your total calories. For example, if you consume 2500 calories per day, aim for between 55 and 97 grams of fat per day.
An optimal balance of omega-3, omega-6 and omega-9 is essential to maintaining good health. Here are the general recommendations for these fatty acids:
Omega-3:
It is recommended to consume approximately 1 to 2 grams of EPA and DHA (the most beneficial forms of omega-3) per day.
Omega-6:
A daily intake of 10 to 15 grams of linoleic acid (the main form of omega-6) is generally sufficient.
Omega-9:
There is no specific recommendation, but including sources of omega-9 in the diet is beneficial.
Proportion between omega-3 and omega-6:
The optimal ratio between omega-3 and omega-6 should ideally be close to 1:1 to 1:4. However, the typical Western diet tends to have a much higher ratio, sometimes as much as 1:20, which can promote inflammation and chronic disease.
Lipid Timing
Fat should be consumed throughout the day and with each meal, as it will help you maintain a stable energy level and support the absorption of fat-soluble vitamins (A, D, E, K) and maintain good hormonal functioning.
They’re not necessarily recommended before, during, or after your workout, since they generally slow down your digestion, so you’ll want to absorb proteins and carbs as quickly as possible at that time.
Conclusion
To summarize, here are the most important tips to follow with lipids:
- Increase the consumption of foods rich in omega-3, such as fatty fish, flax seeds, walnuts and chia oils with an emphasis on animal sources, rich in EPA and DHA.
- Limit the consumption of vegetable oils rich in omega-6, such as corn, soy, and sunflower oil, and avoid processed foods that often contain them (including those you process yourself using fatty acids). unsaturated during cooking).
- Use oils rich in omega-9, such as olive oil, to season foods, but not to cook, as this risks denaturing them and losing their benefits.
- Cooking with saturated fatty acids which are only slightly resistant to heat and cannot denature like with lard or coconut oil.
- Consume fat throughout the day, but eliminate processed fats and avoid eating too much fat around your workout (unless you are on a ketogenic diet)
I hope that these tips are useful to you and that this article interested you. If you have any questions, don’t hesitate to contact me or ask for my help, it will be a pleasure!