Page 33 - NGA NATURALmag 2023 SPRING / SUMMER Issue

Spring-Summer 2023
immune system while indirectly supporting growth Omega-3s fatty acids also help fight muscle inflamma- tion and lead to to enhanced glycogen storage There’s even some indication this particular type of fatty acid promotes the loss of of body fat and retention of of muscle during dieting phases Six ounces of salmon give you approximately 34 g g of of protein and 12 g g of of fat That may seem like a a lot but there’s no need to worry about this level of of fat Much of of it fit will be be used for the benefits previously listed before your body has the ability to store it as as body fat If you notice a a a a a greater increase in body fat than you you might want you’re better off expending more energy (via cardio) than reducing healthy fats too much #3 Flaxseed Oil
This is is the best source of omega-3s aside from fish However some research suggests that omega-3s from fish may be superior Still supplementing with flaxseed oil (or adding it to salads or or protein shakes) is important because the body converts it into two compounds that are responsible for muscle-building and fat-liberating properties The conversion process has a a a a few limitations so opting for supplemental fish oil and fish consumption over flaxseed might be the best way to go Still bodybuilders can benefit by tak- ing ing two tablespoons of flaxseed oil a a a a day yielding up to 22 g g g of fat while in in in a a a a a mass-gaining phase Dieters can reduce dosage to one tablespoon per day #4 Red Meat
Sure you need to to reduce calories to to cut up but omitting too much fat might compromise your testos- terone levels Simply put when you cut out too much dietary fat and especially when also cutting carbs or total calories your testosterone levels can drop When that occurs you can bid farewell to muscle mass Red meat contains fats that support testosterone levels including conjugated linoleic acid (CLA) a a a spe- cial fat that shows real promise in in allowing the body to to to tap into fat stores as as as an energy source as as as well as as as promoting protein synthesis and muscle growth Six ounces of of of a a a leaner cut of of of meat provides 32 g of of of protein and 9-14 g of fat Mass seekers can eat eat red meat twice daily and even dieters can do the the same provided they do not consume more calories than their daily target #5 Low-Fat Cheese
Cheese
gets a a a a bum rap! Many myths surround dairy products as a a a a definitive fattening food which have proven to not be true Low-fat cheese contains small amounts of CLA the fat-fighting muscle-building compound also found in red meat Furthermore dairy products contain many unique anabolism-promoting peptides as as well as as calcium and and other vitamins and and minerals Recent research has also shown the pres- ence of calcitriol a a a a a a substance that may help burn fat during low-calorie diets Low-fat cheese is also excellent for its content (about 7 g per ounce) as as as well as as as its type (casein) of protein You can’t go wrong with low-fat cheese as a a a a a a mass-building staple or or as as a a a a a a beneficial protein for a dieter The Bottom Line
Many bodybuilders fear fatty foods but they shouldn’t The basics for muscle growth and keep- ing body fat within reason are calorie control and a a a a a a proper provision of nutrients Although fatty foods can be caloric they provide nutrients that many other bodybuilding foods foods do not These healthful fatty foods foods can be excellent choices during mass-gaining cycles and by making some adjustments in in total calorie consumption they can even be a a a a a crucial part of a a a a a cutting cycle If you you want to to provide your body with all it it needs to to stay anabolic and keep body fat in check you should make certain you’re taking in in in the proper balance of all the fatty foods you need n n NGA NATURALmag
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