Many people look at the word FAT and automatically assume it's bad for you. Little do people realize that healthy fats, such as avocados, salmon and peanut butter are actually good for your body.
Fat comes in two different forms, saturated and unsaturated- the unsaturated being oils and the saturated being solid. Most of the fats in your diet should come from the unsaturated kind and consume around 20-30% of your daily caloric intake. Fats may contain more calories per gram, but they help fill you up for a longer period of time and give you a burst of energy.
Fat for Energy
Fat can be a huge source for the body to absorb vitamins and support the heart, brain and nerve functions. Fats such as omega-3 (found in fish oil and salmon) have been shown to balance hormones and regulate blood clots. Consuming fats prior to your workout will give you a boost to get through your workout! The calories provided in the form of these healthy fats are immediately broken down by the body, allowing them to not be stored in the form of body fat – and with this, your body could receive an instant energy boost . Peanut butter, in small amounts, could therefore be considered a suitable pre-workout fuel source before you hit the gym and train.
No Sugar Added
Consuming fats while training can help support hormonal balance and benefit recovery from exercise. Each person will vary in the amount of protein, cab, and fat intake the need for the fay. However, fats should not be overlooked as the least important in the diet. Peanut butter is a great fat that also has a natural source of protein in it. Two tablespoons contain 7-8g of protein and will help support muscle growth/recovery.
In a 2011 study published in Clinical Science, researchers examined the effects of eight weeks of PUFA supplementation in adults ages 25 to 45 and found that the fat increases protein concentration and the size of muscular cells in the body.
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Certain fats, such as ones found in palm and coconut oil, are known to increase metabolism. These fats, known as MCTs, are made up of a chemical structure that allows the body to digest them more easily, turning them into fuel rather than stored fat. Fats also are digested slowly in the body, so you'll feel satisfied for a longer period of time, and overall eat less. When fat is consumed it sets off the release of cholecystokinin and the gut hormone peptide YY. Both of these hormones then help to control appetite and stay full.
Fish Oil is a natural supplement filled with Omega-3 essential fatty acids. Fatty acids are the basis of fats and oils, and, despite popular belief, are necessary for overall health. These fatty acids are termed "essential" because your body cannot manufacture them by itself. EFA's must come from food or supplemental sources. They are also essential because they are a component of every living cell in the body, and are necessary for rebuilding existing cells and the production of new cells.
Support Your Brain
Cholosterol and fat are the two main compounds of your brain with the majority being EFA’s. Providing your brain with DHA’s (an essential fatty acid) support your brain neurons that control everything from your senses to what your mood will be that day. Feeding your brain fats, in particular, encourage ketosis, which provides energy to the brain and helps protect against brain diseases, among other health benefits.