Fats

Elements of fat, different types of fat and their contribution to health and body

Saturated fat

Saturated fat plays only a minor role in muscle building, it serves as a source of energy and can maintain proper testosterone levels, which is important for muscle growth but too much consumption will lead to fat gains.

Suggested daily intake

Male

Female

Less than 20 gram

Monounsaturated fat

Monounsaturated fat can reduce stress caused by intense training, linked to lowering risks of muscle weakness and muscle loss. It provides sustained energy for training, can assist to lean muscle gains and reduce fat gains during caloric surplus.

Suggested daily intake

Female

Male

Suggested less than 44 gram

For muscle growth 33-44 gram

Suggested less than 44 gram

For muscle growth 33-44 gram

Polyunsaturated fat

Polyunsaturated fat can improve muscle strength and quality. It helps in muscle recovery, reduces soreness after intense workouts and maintains muscle mass while aging. Consuming polyunsaturated fat is effective for muscle mass gain and lower fat accumulation.

Suggested daily intake

Male

Female

11-22 gram