12 nutrition recovery fat

Lesson Overview • Basic fat structure and function • Fat effects on hypertrophy and body composition • Are you high fat or high carb?. • Fat Intake Recommendations • Fat Meal Timing • Fa

Recovery Nutrition

Fat Requirements, Performance, Timing and Sources

UNIVERSITY

Lesson Overview

• Basic fat structure and function

• Fat effects on hypertrophy and body composition

• Are you high fat or high carb?

• Fat Intake Recommendations

• Fat Meal Timing

• Fat Periodization

• Fat Source Selection

Fat

Function

Internal organ cushion

Body temperature

Vitamin absorption

Cell membranes structure and function

Hormones and prostaglandin production (interleukins) Lubricants

9kcal/g

Types

Saturated (meat, dairy, tropical oils)

Medium Chain Triglyceride

Short Chain Fatty Acids: Butyrate (milk, grains, seeds, nuts)

Monounsaturated (olive, macadamia nut oil) Omega 9 Polyunsaturated (fish, vegetable oil, nuts, avocado)

Omega 3: Alpha-linolenic acid, EPA, DHA

Omega 6: GLA, Arachidonic Acid, Linoleic Acids (Flax seed)

Structure

Fat Effect on Resistance Training

Performance

Fat is not limiting factor in resistance training

Intramuscular triglycerides used in training but limited Anerobic dependent

Hypertrophy

Low fat (15%) alter testosterone levels

Low carb (30%) can alter free test:cortisol ratio

Type of fat overfed can matter, PUFA vs Saturated fat Decrease visceral fat gain and increase lean mass

PUFA Omega 3

Increased protein accretion

Enhanced intracellular signaling via membrane fluidity

Fat on Body Composition

Low Fat intake and drops in testosterone likely more related to energy availability (body fat and energy intake)

Low carbs diets related to lower insulin and IGF1

Ketogenic diets trend toward decrease performance and FFM losses

In overweight and obese populations, calories equated, the

carbohydrate and fat percentages are not impactful

Interindividual difference between carb and fats

Are You High Carb or High Fat?

• During exercise and at rest individuals can have 4x the difference in fuel substrate utilization

• Improved insulin sensitivity may lose more weight on high carb diet

• Insulin resistant individuals may lose more on low carb diet

• Low training volume considerations

Advantage high fat:

Ease of Calorie Surplus

Slowed Digestion and Hunger

Low food volumes

Disadvantage high fat:

Low insulin levels

Lowered gym performance

Can over suppress appetite for hard gainer

Easy fat storage

Lower glycogen levels (AMPK)

• Monitor blood glucose, A1c , and lipid levels for dietary response

Fat Intakes

0.5-1.5 g/kg/day or 0.3-0.7 g/lb/day

*recommend lower intake for optimizing lean mass

15-30% of total energy needs

Optimal Protein and Carb Intake should not be compromised by a high fat intake

Omega 3: American Heart Association AHA 1g per day, 3-4g

recommended

Omega 6: AHA: 5-10% PUFA (12-17g)

<10% Saturated fat

Remainder mix of MUFA and PUFA

Fat Periodization

Post Show

Hunger high fat intake palatable and decrease GI transit

Offseason

Low fat intake to increase carb and insulin levels

Contest Prep

Balance between carbs and fats for performance and dietary adherence

Cruise Phase

If insulin resistant via GH/insulin usage, increase fats lower carbs

This may correspond with lower training volume as well

AAS dosage lowered decreases carbohydrate and protein partitioning

Fat Cycling

Higher Fat and Low carb on off days from training

Low calorie more tolerable

Insulin resistance and inflammation management?

Fat Meal Timing

Even spread of fat during the day

Less fat around training

Increase fats at times for blood glucose management

• Pre bed

• Intra-workout

• Morning work flow

Fat Source Selections

• Reduce Saturated Fats and Replace with PUFA and MUFA

• MUFA being the largest contributor to fat intake

Fat choices:

Wild Caught Salmon, Trout, Sardines

Grass Fed Beef

Omega 3 eggs

Avocado

Nuts (macadamia, almond, walnuts, peanuts, brazil nuts)

Seeds (Flax seed, Chia Seed)

Oils (Extra Virgin Olive oil, mac nut oil, avocado oil, peanut oil)

Dark Chocolate

Low Fat Dairy

Limit:

Butter, Lard, Trans fats, Refined Vegetable oils, Processed meats, fried foods,

References

Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and

supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014

May 12 doi:10.1186/1550-2783-11-20

Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for

Bodybuilders in the Off-Season: A Narrative Review Sports (Basel)

2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154

Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 2021