They are necessary for hormone synthesis and are the essential component of all cells indeed. The reservoir of stored energy in an average adult allows 100,000 calories via fat to be in the body as insulation, cushioning, and protection of internal organs. The former functions stated are maintained in activity via the consumption of the proper fats and the biological break down they endure as they become smaller components known as fatty acids.
The specific chemical structure of a fatty acid determines the function to be done within the body. Three fatty acids play a present role in our daily diet:
The concentrated source of energy of each individual gram of any type of dietary fat is nine calories exactly. Monounsaturated fats are found in some vegetable oils including olive, peanut, and canola. The recommended intake of these MUF's is ten percent of the total daily calories taken in by an individual.
Polyunsaturated fats are found in some vegetable oils like the former includingf flax, safflower, sunflower, and corn, as well as in fatty fish. The PUF's provide linolenic and linoleic acid, both essential fatty acids that are not constructed via the body) thus the recommended intake is less than ten percent of the total daily calories taken in by an individual. Get all youru polounsaturated fats, click here!
Saturated fats are the most harmful of the dietary fat family as they typically travel through our arteries depositing plaque and cholesterol, thus raising low-density lipoprotein (LDL, or "bad") cholesterol. These fats are found in most animal foods such as poultry, meat, and eggs, full fat dairy products, and most tropical oils. Due to the health hazards of this particular fatty acid, the daily intake should be no higher than five percent of the total daily calories taken in by an individual. Get all youru saturated fats, click here!
Benefits Of Polyunsaturated Fats
- PUF's lubricate your joints by helping them to move freely. They also help reduce inflammation caused by tendonitis, which is something all powerlifters have experienced at least once in their lifetime.
- PUF's play a major role in producing energy from the foods we consume and transporting it throughout our body.
- EPA and DHA are known to increase not only aerobic performance but strength as well. That's a benefit for all powerlifters.
- PUF's have a positive effect on thyroid hormones which means that we will burn fat more efficiently.
- PUF's are responsible for decreased recovery time and reduced soreness from the hard core power workouts we must perform to reach our goals.
- PUF's have the potential to increase insulin sensitivity in muscle tissue and decrease it in fat tissue. This means that our body will more effectively use insulin to transport nutrients such as amino acids, glucose, creatine ect, into our muscle cell where they can increase cell volumization and protein synthesis. At the same time they decrease the fat storing properties of insulin in your favor, helping you to stay leaner.
- PUF's can decrease body fat and help prevent insulin resistance which not only leads to obesity but to Type II diabetes latter on in life.
- PUF's help create a protective barrier around the cell to keep out bacteria and viruses, yet they keep important nutrients like enzymes and proteins inside the cell.
- PUF's have a positive effect on our immune system. We have all experienced a cold or flu just when our training seems to be going great. It was most likely caused from a weakened immune system because of the intense training load we put on ourselves, especially around contest time.
- PUF's help in the formation of hemoglobin. This is very important because hemoglobin is responsible for transporting oxygen to the body's cells.
The quantitative intake of the healthy fatty acids is to be kept in perspective and viewed as importance. Your diet should not consist of too little of fat amounts, too large of fat amounts, and/or improper type of fatty acids for digestion. Learn how to read food labels to determine what type and amount of fat that a food has. Familiarize yourself with the above stated facts regarding each type of fat as each one is found in different food types and needed in the body for various capabilities.