Fats Guide

What Are Dietary Fats?

Dietary fats are one of the three essential macronutrients and serve critical roles in hormone production, vitamin absorption, cell structure, energy storage, and overall health. Despite decades of anti-fat propaganda, fats are NOT inherently bad—in fact, they're absolutely essential for optimal health, muscle building, and fat loss.

Key facts about dietary fats:

• Provide 9 calories per gram (most calorie-dense macronutrient)
• Essential for producing testosterone, estrogen, and other hormones
• Required for absorbing fat-soluble vitamins (A, D, E, K)
• Protect organs and regulate body temperature
• Provide long-lasting energy (especially during low-intensity activity)
• Support brain function and cognitive health

Types of Dietary Fats

1. Saturated Fats

Saturated fats are solid at room temperature and found primarily in animal products and tropical oils.

Characteristics:

• Solid at room temperature (butter, coconut oil)
• Stable for cooking (high smoke point)
• Supports testosterone production
• Not as harmful as once believed (recent research)

Common sources:

• Animal fats (beef, pork, lamb, chicken skin)
• Dairy (butter, cheese, cream, whole milk)
• Coconut oil, palm oil
• Dark chocolate

Recommended intake: 7-10% of total calories (about 1/3 of total fat intake)

2. Monounsaturated Fats (MUFAs)

Monounsaturated fats are liquid at room temperature and considered heart-healthy fats.

Benefits:

• Improves cholesterol profile (lowers LDL, raises HDL)
• Reduces inflammation
• Supports cardiovascular health
• Enhances insulin sensitivity

Common sources:

• Olive oil (extra virgin)
• Avocados and avocado oil
• Almonds, cashews, peanuts
• Peanut butter, almond butter
• Olives

Recommended intake: 10-15% of total calories (largest portion of fat intake)

3. Polyunsaturated Fats (PUFAs)

Polyunsaturated fats include essential fatty acids that your body cannot produce and must obtain from diet.

Recommended omega-3 intake: 2-4g daily (including 1-2g EPA+DHA from fish/supplements)

4. Trans Fats (AVOID)

Trans fats are artificially created fats linked to heart disease, inflammation, and metabolic dysfunction.

Where trans fats hide:

• Partially hydrogenated oils
• Fried fast foods
• Commercial baked goods (cookies, pastries, crackers)
• Margarine, shortening
• Microwave popcorn

Functions of Dietary Fats

1. Hormone Production

Fats are the building blocks for steroid hormones including testosterone, estrogen, and cortisol.

How fats support hormones:

• Cholesterol (from dietary fats) is converted to steroid hormones
• Low fat intake (<15% calories) reduces testosterone by 10-15%
• Saturated fats specifically support testosterone production
• Omega-3s reduce cortisol (stress hormone)

Research findings: Studies show men consuming 40% calories from fat had significantly higher testosterone than those consuming 20% fat.

2. Vitamin Absorption

Vitamins A, D, E, and K are fat-soluble and require dietary fat for absorption.

Why this matters:

• Vitamin A: Vision, immune function, skin health
• Vitamin D: Bone health, testosterone production, immune support
• Vitamin E: Antioxidant, protects cells from damage
• Vitamin K: Blood clotting, bone metabolism

Practical tip: Add fats to vegetable-heavy meals (olive oil on salad, avocado with veggies) to maximize vitamin absorption.

3. Anti-Inflammatory Effects

Omega-3 fatty acids (EPA/DHA) powerfully reduce inflammation and support recovery.

Benefits for bodybuilders:

• Reduces exercise-induced muscle inflammation
• Accelerates recovery between workouts
• Decreases muscle soreness (DOMS)
• Improves joint health and mobility
• May enhance muscle protein synthesis

4. Sustained Energy

Fats provide long-lasting energy for low-to-moderate intensity activities and daily functions.

When fats are primary fuel:

• Resting and sleeping
• Low-intensity cardio (walking, light jogging)
• Daily activities (work, errands)
• Between meals (fats slow digestion, provide steady energy)

How Much Fat Do You Need?

Fat Intake Recommendations by Goal

Setting Your Fat Intake

Step-by-step approach:

1. Determine minimum fat intake: 0.3g per lb bodyweight (minimum for hormone health)

2. Set protein target first: 0.8-1.2g per lb bodyweight

3. Fill remaining calories with carbs and fats based on goal:

• Fat loss/high activity: Higher carbs, lower fats (0.3-0.4g/lb fat)
• Moderate activity: Balanced carbs and fats (0.4-0.5g/lb fat)
• Low activity/preference: Higher fats, lower carbs (0.5-0.6g/lb fat)

Example Fat Calculations

Example: 180 lb male, fat loss, 2,200 calories

• Protein: 180 lb × 1.1g = 198g × 4 cal = 792 calories
• Fat (moderate): 180 lb × 0.35g = 63g × 9 cal = 567 calories
• Carbs: (2,200 - 792 - 567) = 841 cal ÷ 4 = 210g
• Final macros: 198P / 210C / 63F

Best Fat Sources for Bodybuilding

Top 15 Healthy Fat Sources

Omega-3 Supplementation

Most bodybuilders should supplement omega-3s due to inadequate dietary intake.

Omega-3 supplement guidelines:

• Dosage: 2-4g total omega-3 daily (including 1-2g EPA+DHA combined)
• Type: Fish oil capsules or liquid (higher quality)
• Timing: With meals containing fat for better absorption
• Quality markers: Third-party tested, molecularly distilled, enteric-coated (reduces fish burps)

Who benefits most from omega-3 supplementation:

• Don't eat fatty fish 2-3x weekly
• High training volume (more inflammation)
• Cutting phases (reduced dietary fat intake)
• Joint pain or mobility issues

Summary: Fats Guide