Page 32 - NGA NATURALmag 2023 SPRING / SUMMER Issue

Spring-Summer 2023
Building Muscle with dietary Fats
BY JOSH MILLER BS NSCA CPT
NGA CHAIRMAN KY & TN
NGA PRO PRO BODYBuILDER & PRO PRO PHYSIquE
OWNER OF TRANSFORMATION PERSONAL TRAINING JOSH@TRANSFORMATIONPERSONALTRAINING COM WWW KENTuCKYNATuRALBODYBuILDING COM Whether you you want to reduce body fat fat or increase muscle mass a a a a a moderate intake of of the right types of of dietary fats can help build muscle and in many cases trim you down In general bodybuilders whether they are in in a a a cutting or growth phase should strive to take in about 20% of their calories from fat emphasizing the the healthy sources listed below:
#1 Whole Eggs
One of of the best sources of of protein are eggs Eggs
are easy to digest and they provide an an excellent amino acid profile Both the the yolks and the the egg whites provide protein but the whites are more readily digested The yolk contains dietary fat which slows digestion providing a a more sustained source of protein A single egg yolk has 6 grams (g) of of fat (half of of it saturated) so eating six to to eight yolks a a a day would yield too much saturated fat for many bodybuilders The solution is to reduce not eliminate the number of yolks For every five or or six egg whites you eat add one yolk yolk not exceeding three daily Six whites and one yolk yolk yield 24 g g of of of protein and 6 g g of of of fat much of of of it healthy #2 Salmon
Salmon
is an excellent source of omega-3 fatty acids Omega-3s are a a a a a a a special type of dietary fat that help spare the the the loss of glutamine thereby supporting the the the 32 NGA NATURALmag