The word "fat" has always been considered bad for bodybuilders. Indeed,fats are not appreciated by some people. However, it is important to know that fats are not the same as their creations are also different. Whether olive, rapeseed, walnut or sunflower, these oils are only similar in one respect: their fat content is 100% and they all contain a high caloric value. In addition, their nutritional quality will be determined by their fatty acid content, which in turn varies according to the origin of the oil. The question is: which vegetable oils to choose and when to consume them?
Knowing the right fats and their roles
Like carbohydrates, fats are not the same either. It is important to remember that there are sugars that offer health benefits over other sugars, not to mention complex sugars that are better than sweets, for example. All this to say that there are also many forms of fats, namely essential fatty acids, saturated or polyunsaturated fatty acids and linoleic forms.
It has been said that for serious muscle building, the body needs fat. In this case, the bodybuilder needs to add this fat to his diet, as the body is unable to supply it. These are essential fatty acids because, as the name suggests, they cannot be produced by the body and must be obtained from food.
These essential fatty acids are indispensable for maintaining good health, but they also have an energy-giving role, they dissociate the nerves and are a constituent of all cells. Finally, they play an integral role in the functioning of the body.
For people on a low-fat diet, it is advisable to minimise the amount of essential fatty acids, which represents up to 3% of the total daily calorie requirement.
Unsaturated fatty acids play an important role in bodybuilding because a large quantity of these acids in the cell membrane increases the sensitivity to insulin, but also this great conjunction ensures the import of glucose inside the cell.
How to choose the right oil to consume?
Each oil has its own nutritional character. Some oils contain much more omega 3, and others are rich in omega 6. The consumption of these 2 essential fatty acids is important for good health. They are responsible for good cell growth, including muscle and brain cells. They contribute to the proper functioning of the heart and blood vessels, as well as to the regulation of immune defence, blood clotting and inflammation mechanisms.
It is therefore essential to maintain a good balance between these fatty acids: the maximum quantity of omega 6 should be less than 5 times that of omega 3.
In addition, some oils also contain a very high level of vitamin E, a nutrient that protects against cell ageing.
Therefore, in order to have a balanced intake, it is recommended to think about a variation, or even a mixture between oils. It is possible, for example, to combine rapeseed with olive, or sunflower with walnut, or grape seed with wheat germ.
Tips for better consumption
- Virgin oil should be chosen over refined oils. The latter no longer have some of their nutritional properties due to heating and other treatments to remove their fouling. They are also largely preserved. On the other hand, virgin oil, as the name implies, is pure, with no processing or additives.
- Oils should be stored in a closed bottle, in a dark place at room temperature.
- Oil cannot be stored for ever, so always check the expiry date.
- When frying, it is wise to replace oils after about 10 uses and to clean the bath of residues after use.
Opt for pine nut oil
Pine nuts are edible seeds from pine cones. Concentrated in proteins, fibres and omega 3, they are a real asset for your health. The oil made from these seeds is appreciated for its role in regulating the appetite. Indeed, the pinolenic acid contained in pine oil stimulates the hormonal release that is linked to the suspension of appetite and satiety. Therefore, in addition to weight training to lose abdominal fat, pine nut oil can help to achieve a more satisfactory result. The aim of this diet is to reduce the consumption of calories. To do this, simply take a tablespoon of this oil 30 minutes before a meal.
The benefits of evening primrose oil
There are many benefits of evening primrose oil but the most well known are its ability to normalise carbohydrate metabolism, reduce blood cholesterol levels and treat premenstrual disorder. It is also an excellent anti-inflammatory and can prevent cardiovascular disease.
Being rich in omega 6, this oil is also appreciated for its remarkable effect on the skin, particularly at the level of cell membranes. It is indeed a beneficial product for those who have fragile, dehydrated or tired skin. In order to obtain a perfect result, it is advisable to use the oil both orally and through the skin.
In cooking, it is possible to use this oil in small quantities and without heating it up. In the case of premenstrual syndrome, evening primrose is also used in capsule form. This is a time-limited cure. However, it is always important to refer to the precautions for use in order to know the possible effects.
