Dietary Fat for the Bodybuilder
“Fat” has been a dirty word in nutrition for years. 
Research in the 70s and 80s linking dietary fat to obesity and heart disease sparked the “fat is evil” movement and health groups starting urging the public to indiscriminately cut the fat from their diets.The food industry has obliged by concocting low fat and fat free versions of just about everything. Obedient consumers gobbled up cookies and cakes with “0 grams fat” and believed they were making healthy choices. The goal was a decline in obesity and heart disease, but it hasn’t been met. In fact, over the past 20 years, as dietary consumption of fat decreased, obesity rates have continued to rise.
In recent years, it’s become clear that fat in the diet does not necessarily equal fat on the body, and certain types of fats (mono- and polyunsaturated fats) are even good for us.The most important principle for weight management and fat loss is energy balance. If calories consumed are less than calories expended through physical activity, the individual will lose weight.
Therefore, cutting out fat may not improve weight loss, especially if there’s compensation by increasing calories from carbohydrates or protein.Still the stigma persists. Bodybuilders in particular have been susceptible to low-fat dogma, especially those that are weight-conscious and in the competition phase of training. For these athletes achieving extremely low levels of body fat is critical so proper nutrition becomes an integral part of their regimen.
There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. The higher protein intake also provides a relatively large thermic effect that may aid in reducing body fat. This has made low-fat, high-protein diets popular for those trying to lose fat mass and maintain muscle. However if dietary fat is restricted too much it may have a negative impact on performance and health. And if performance in the gym suffers in the form of less weight and less intensity it could result in less muscle and a slower metabolism.
Fat is an essential nutrient required by the body first and foremost for energy as well as being required by the body for proper cellular membrane function and ab
sorption of fat-soluble vitamins like A, D, and E. During the off-season period when bodybuilders are trying to add quality muscle mass the diet should be slightly hyper-energetic (approximately 15% increase in energy intake) so that extra energy is available for muscle anabolism. Because fat is a calorically-dense energy source, adequate fat intake ensures overall calorie needs are being met, sparing muscle protein and maintaining lean body mass. If the athlete follows a diet too low in fat it could initiate protein breakdown to meet high energy needs, negatively affecting muscle gains and also performance. Fat also slows the absorption of carbohydrates into the bloodstream. This keeps insulin and blood sugar levels from spiking, leaving you with more stable energy and blood sugar levels and keeping you alert and energized
So how low is too low? The truth is there is no one standard nutrition prescription that will work well for everyone. However, the Academy of Nutrition and Dietetics and American College of Sports Medicine recommend athletes consume a diet consisting of at least 20% fat. Any lower and the athlete risks fatigue, a decrease in lean body mass, impaired vitamin absorption, and suboptimal performance due to decreased energy availability. Low-fat diets have also been shown to result in a reduction in circulating testosterone.
Dietary interventions for bodybuilding focus on increasing fat loss while maintaining lean body mass. For this reason, popular nutrition plans typically involve increasing protein and decreasing fat. However, diets too low in fat could be detrimental to health and have a negative effect on training. When it comes to dietary fat the best bet is to consume a minimum of 15-20% during both the off-season and pre-contest diets. Include a modest amount of mono- and polyunsaturated fats like fish, nuts, avocado, and vegetable oils, and limit saturated fats like those found in red meat and whole milk products.
Train Smart and Good luck!
References:
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez N.R., Di Marco N.M., Langley S. (2009). American College of Sports Medicine position stand.Nutrition and athletic performance.Medicine and Science in Sports and Exercise. 41(3):709-31.
Roberts, SB, McCrory, MA, Satlzman, E. (2002).The influence of dietary composition on energy intake and body weight. J Am CollNutr. 21(2): 1405-1455.
Unites States Department of Health and Human Services and United States Department of Agriculture.(2010).Dietary Guidelines for Americans.Retrieved on June 26, 2013 from http://www.cnpp.usda.gov/dietaryguidelines.htm.
Volpe, SL. (2013). Fat: An Important Energy Source During Exercise. [PowerPoint slides].
Lambert CP, Frank LL, Evans WJ.Macronutrient considerations for the sport of bodybuildingSports Med. 2004;34(5):317-27
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