The popularity increase of the health industry in recent years has promoted research in natural nutrients that can serve to improve health and well being, with one of the most widely advertised being Essential Fatty Acids (EFA), which are beneficial fats that have been shown to reduce cholesterol, boost immune system function, and aid in sustaining normal body function (such as smooth skin). Because of this, these Essential Fatty Acids have become popular in the diets of many, and have even captured the attention of bodybuilders as a method of providing energy while enhancing long term health.

But will fat actually assist in muscle building? This is a question many bodybuilders have been asking, especially considering how some have claimed that certain fat based foods can assist in hormone production, and will therefore improve muscle gain when integrated properly within a bodybuilding diet regimen. This idea has especially grabbed the attention of many bodybuilders who have developed a negative view of carbohydrates due to having gained significant body fat on common carbohydrate based muscle building diet routines.

I have no reason to doubt the positive health impact offered by EFA sources, and recommend using these as part of any diet routine, even for those who do not pursue bodybuilding, and therefore all should aim to add Essential Fatty Acids for immune system benefits. Yet, in relation to muscle building, carbohydrates are far more helpful in growth as compared with fat, and therefore many who switch to a diet routine which centers around fat as a primary energy source will find that muscle mass declines, sometimes dramatically. The negativity attached to carbohydrates which have made higher fat diet plans en vogue are not related to an inherent harm originating from carbohydrate sources (as raw honey and fruit, two examples of simple carbohydrates, are extraordinarily healthy), but instead due to incorrectly compiled diet routines which favor carbohydrates as an excessive percentage of overall food consumption, which causes body fat to increase far more quickly than necessary. Instead of adjusting carbohydrates to a more balanced macronutrient ratio in relation to protein and fat, many bodybuilders instead nearly abandon carbohydrates completely, and find that their results suffer significantly as a result.

Some say saturated fat plays a role in hormone production, and utilizing a small portion of calories from saturated fat is acceptable for those who do not suffer from any genetic predisposition towards or history of cardiovascular (heart) disease, but the likely harmful health side effects originating from large levels of saturated fat greatly exceeds any bodybuilding hormone related benefits, therefore of all nutrients, saturated fat should comprise the lowest overall percentage. A bodybuilder who avoids all forms of saturated fat can achieve amazing bodybuilding results, as I produced over 60 pounds of muscle mass with an extremely low saturated fat intake, and I do not feel that fat in general, including the saturated variety, will provide a substantially positive impact on muscle gain, but will greatly harm progress if significant carbohydrates are abandoned in favor of extra fat consumption.

A properly constructed diet plan will focus upon a variety of nutrients for maximum health impact and muscle building results, including protein, carbohydrates, and healthy fats, with saturated fat consumed only in moderation (for those who are not predisposed to cardiovascular related medical issues), and when doing so, the downside of carbohydrates that haunt the definition level of many bodybuilders will be averted, and the body will receive a wide range of nutrients for optimal function, both in terms of defense against disease, and total muscle gained.

For those weight lifters who currently integrate fat into their diet plan, make sure to avoid unhealthy forms of fat, such as trans fat, as these types of fats are destined to rest themselves within blood vessels, leading to serious cardiovascular difficulties. The majority of health issues experienced in our modern culture originate from poor lifestyle choices, including food selection, with harmful fat consumption reaching epidemic levels due to the popularity of fast food and boxed unperishable food items that utilize terrible additives. Yet, with a great number of tasty food options available that are also extremely beneficial to muscle building and health, there is no legitimate reason to design a diet based upon damaging foods, even when eating at a restaurant. Weight lifting is not only a hobby based on maximum muscle building, but also involves improving overall health and well being, therefore choosing the proper collection of foods is no less important than the weight lifting workout itself.