Consuming healthy fats can have several benefits for muscle gain. First and foremost, fats are important for energy production. When carbohydrates are not available, the body can use fats for energy, which can help to spare muscle glycogen and support endurance during workouts.
In addition to providing energy, healthy fats also play a role in hormone production. Hormones such as testosterone and growth hormone are important for muscle growth and repair, and consuming adequate amounts of healthy fats can help support their production.
Healthy fats also play a role in inflammation and immune function. Inflammation is a natural response to exercise and is necessary for muscle growth and repair. However, chronic inflammation can have negative effects on health and performance. Consuming healthy fats, such as omega-3 fatty acids found in fatty fish, can help to reduce inflammation and support immune function.
Finally, consuming healthy fats can also help to promote satiety and support weight management. Fat is more satiating than carbohydrates or protein, which means that consuming adequate amounts of healthy fats can help to reduce hunger and prevent overeating.
Some sources of healthy fats include fatty fish (such as salmon), avocado, nuts and seeds, olive oil, and coconut oil. It’s important to consume healthy fats in moderation, as they are calorie-dense and consuming too many calories can lead to weight gain. A registered dietitian can help you determine the appropriate amount of healthy fats to consume based on your individual needs and goals.