Top 10 Sources of Healthy Fats for Muscle Growth

If there’s one thing that remains apparent in the modern society, it is the benefits of using fat in the right proportions. One should also know that fats are actually vital for muscle building in the body of a human being. Benefits of; they enable production of hormones or absorption of nutrients and other proper cellular functions. However, given the number of foods that provide people with healthy fat, it is often unclear which of these healthy fats is optimal for muscle development. Now let’s examine ten best foods that are high in healthy fats for muscle gain:

1. Avocados

Many people consume healthy fats and avocados are one of the most common sources. Besides that, monounsaturated fats that fill the dishes also reduce the level of cholesterol and enhance the condition of the cardiovascular system as a whole. In addition, potassium, fibre and other nutrients are found in avocados. This is further reason to include avocados in ones diet because they help in muscle growth and recovery of any strenuous exercise.

2. Nuts and Seeds

Other groups of foods contain healthy fats and they include nuts and seeds. It is well endowed in alpha-linolenic acid (ALA), which is a plant based Omega-3 fatty acid that stimulates muscle development, almonds, walnuts and flaxseeds. Also nuts and seeds deliver protein and fibre which support muscle strength and recovery.

3. Olive Oil

Mediterranean diet which contains olive oil is good for health. This oil is filled with monounsaturated fat which is very beneficial when used in taking salads or any other food preparation. It is also suitable for use when cooking because it can handle high temperatures, or as they call it, it has a high smoke point. It means, olive oil is a friendly thing to muscles and body since it can reduce inflammation, not to mention the benefits it produces on the heart.

4. Fatty Fish

Cold water fish like salmon, mackerel, and sardines should be included in a diet since they are houses omega- fatty acids. These healthy fats are vital for hormone synthesis and the decrease of inflammation which is important to muscles growth of and recovery. Consuming fatty fish often are beneficial to the muscles of an individual and the health of the body in general.

5. Chia Seeds

Chia seeds are nutrient dense food and contain health beneficial nutrients like fats, fiber and proteins. They are also a good source of plant based omega 3 fatty acids ALA - proficient. You can add chia seeds to pretty much anything like in a smoothie, yogurt, oatmeal, etc, when soaked with water it turns to gel. The intake of chia seeds is beneficial when it comes to muscle development and growth generally.

6. Coconut Oil

Coconut oil is special kind of fat as it contains medium chain triglycerides or simply MCTs. The body uses these MCTs quickly for energy and they can aid muscle development and recuperation. This type of coconut oil can also be applied in the kitchen for frying and baking instead of oil or butter.

7. Grass-Fed Butter

The next fat source that is great for muscle development is grass-fed butter. Conjugated linoleic acid is its recognised component of the fatty acid that is most beneficial for body compositions and muscle buildup. One of the other products from grass fed cows is butter and it contains butterfat, a short chain fatty acid that is good for health of gut and preventing inflammation.

8. Eggs

Meat products are a favourite as they contain protein and fats in large quantities, but the fats are considered healthy. Cholesterol content in egg yolks is higher especially the cholesterol found in the eggs is different from the cholesterol present in saturated fats. In fact, eating eggs does not necessarily cause the elevation of cholesterol levels, rather may positively raise the levels. They can be hard boiled, scrambled, or in an omelette.

9. Greek Yogurt

Greek yogurt is a good source of protein and health fatty acids and it is also low in calories. Like other dairy products, it is also a good source of calcium this is used in the muscular contraction and for general well being. The natural Greek yogurt can be ate by the spoonful, swirled into fruit or used as base for smoothies. It can also be incorporated into recipes such as cakes or cookies to boost protein as well as the healthful fats.

10. Quinoa

Quinoa is a whole grain these days that is rich in protein and fibre. It is also rich in what may be categorised as healthy fats  oleic acid which is a monounsaturated fat. Quinoa can be prepared as part of the side dish and can be also prepared like rice and used in many recipes. It is therefore recommended that people add quinoa on their plates because it promotes muscle mass and general health.

Conclusion

And the healthy fats, which are probably the most important macro nutrient for every muscle enthusiast. They influence hormone synthesis, nutrient and electrolyte uptake, and contribute towards affairs of cell constructing; and may possibly may function to enhance total body originate. If you include these ten sources of healthy fats into your diet, you will be in a good position to achieve the recommended muscle mass and quality. As with everything, ensure you use healthy fats in combination with other good sources of nutrition and exercise for optimal effects.