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Fatty Acids For Bodybuilders

Fatty acids defined

Fatty acids are important nutrients for bodybuilders because they make up the building blocks of human body fat. All fatty foods that are eaten break down into smaller particles called fatty acids.

This process takes place in the small intestine. These fatty acids are then transported into the blood and stored in cellular structures for future use.

Fatty acids are usually joined together in groups of three. This arrangement is called a triglyceride.

Fatty acids role in the body

The body needs fats and fatty acids for many useful purposes. Some of these include:

Insulation of the body.

Storage of energy.

Energy production.

Protection of body organs against shock.

Release of energy when blood glucose is depleted.

Construction of nerve tissue (including the brain and nerves).

Uptake of Vitamins A, D E and K from the small intestine into the blood. These are fat soluble vitamins because they can only be absorbed if there’s fat in a person’s diet.

Production of hormones. Hormones are substances that are made in structures called glands. Examples include testosterone in males and estrogen and testosterone in females.

Three types of fatty acids that are used by the body

The body needs three types of fats or fatty acids. These can be taken in via food sources. They are:

Saturated fats or saturated fatty acids

Monounsaturated fats or monounsaturated fatty acids

Polyunsaturated fats or polyunsaturated fatty acids

Saturated fats

Saturated fats or fatty acids originate from both animal fats and plant oils. They are usually solid at room temperature.

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These types of fatty acids are either:

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Short-chain (containing 4–12 carbon chains).
Mid-chain (containing 13–16 carbon long chains).
Long-chain fatty acids {containing 17–26 carbon chains).

Foods sources that are high in saturated fat


fatty cuts of meats

Skin from poultry – remove the skin when cooking

Full-fat dairy products like butter, milk, yogurt, cheese, and cream

Many takeaway foods and processed foods, such as pies, pastries, doughnuts, cakes, and biscuits.

Plant sources of saturated fats

Plant sources of saturated fats include

Palm oil.
Coconut oil.
Palm kernel oil.

Polyunsaturated and monosaturated fats

Polyunsaturated and monounsaturated fats are usually liquid at room temperature. They are needed for good health and are better for bodybuilders. These fats help to reduce the risk of heart disease and stroke by lowering the ‘bad’ (low-density lipoprotein or LDL) cholesterol in the blood.

Polyunsaturated and monounsaturated fats are found in foods such as:


Fruits and seeds.
Sunflower, olive, peanut and sesame oils.
Some vegetable oils and margarine spreads.
Oily fish, including salmon, sardines, blue mackerel and tuna.

fatty acids for bodybuilders


Can bodybuilders use the saturated fatty acids in coconut oil?

Saturated fats or fatty acids are also found in tropical oils, like palm kernel or coconut oil. Coconut oil possesses medium-chain triglycerides or MCTs. MCTs are shorter than most other fats.

Medium-chain triglycerides from coconut oil go straight to the liver where they are rapidly used for energy or converted into ketones.

Ketones can have powerful benefits for the brain and are being studied as a treatment for conditions like epilepsy and Alzheimer’s disease.

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Additionally, coconut oil has been shown to have many beneficial effects such as:

Increasing the usage of fat in the body.

Killing harmful germs and protect from disease.

Reducing hunger thus helping individuals to reduce food intake. Increasing the good cholesterol or High-Density Lipoprotein or HDL. This is important in reducing heart disease.

Improving the moisture content of the skin thus reducing symptoms of eczema.

What are the benefits of polyunsaturated fatty acids?

Polyunsaturated fatty acids are also referred to as essential fatty acids. They are the omega-3 and omega-6 fatty acids.

Of the two, Omega-3 fatty acids are the most beneficial since they can reduce the risk for heart disease and cancer. Omega-3s are found in fish and fish oil, all green leafy vegetables, flax seed, hemp, and walnuts.

Omega-3s play the following important roles in the body

They are components of the phospholipids that form and maintain the structures of human building blocks aka cell walls and membranes.

DHA, an Omega 3, is especially high in the retina of the eye, brain, and sperm.

Omega-3s (along with omega-6s) provide energy for the body.

They help to reduce inflammation which is an underlying cause of disorders like asthma.

Play an important role in reducing migraines.

The Omega 3s play a wide role in general health and well being.

Omega 6 fatty acids

The Omega-6 fatty acids are found corn oil and vegetable oils used in so much many American foods. Too much omega 6 can raise the blood pressure, lead to blood clots that can lead to heart attack and stroke and cause the body to retain water.plant basedbodybuildingbodybuilding systemproteinplant based bodybuildingplant based

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