When discussing fats there are always the terms “good” and “bad” fats thrown around a lot. I believe fats are the most misunderstood macronutrient out there in the bodybuilding world. We are all “experts” on protein and carbohydrates but generally I see a huge reliance on these two macronutrients and not enough of dietary fats.
What are bad fats? Well absolutely trans fats are terrible, they are EXTREMELY scarce in nature and are not produced at all by the human body. They were actually made by accident, researchers took polyunsaturated fats from vegetable oils and made them into solids (to increase shelf life and make spreadable fats like margarine) by bubbling hydrogen gas through the oils. They increase the temperature of the gas and the pressure of it to force it through the oil. The regular configuration of these oils is called “cis” configuration, one hydrogen atom to each carbon atom in the chain. Now when the chain is SATURATED with hydrogen (HYDROGENATED) we flip in the configuration of the hydrogen atoms and the configuration is now converted from “cis” to “trans.” We have created trans fats, which are detrimental to health and are greatly responsible for rises in cholesterol levels. Saturated are another type of fat that some consider bad, they are not needed in large quantities that’s for sure but consuming some helps with some normal bodily functions. But there is never a need to add these to your diet, you will get them just consuming your meat sources of protein.
So, if those jackasses didn’t try to mess with nature and make fat people happy we could just have our polyunsaturated oils and be healthy and happy. Polyunsaturated fats are carbon chains with at least two double bonds; monounsaturates therefore only have one double bond along the chain. Both of these types of oils are good for us.
Among these polyunsaturates there are certain compounds that are essential to the body, essential meaning our body has no means to manufacture them and we must obtain them through diet, much like essential amino acids. These essential fats/oils are called o m e g a ‘ s 3 and 6 (yes just 3 and 6, 9 althought good for us is not essential and we can make it in our bodies). But for abbreviation sake (especially on this site) we shall refer to them as w-3 and w-6 respectively.
So, we know these are polyunsaturates, therefore they must have more than one double bond, now why are they called w-3, w-6, w-7 etc? This number specifies the location of the first double bond found in the fatty acid chain (from the methyl end). So when you look at w-3 oils the first double bond will be on the third carbon etc.
Now, with all that BS out of the way I can tell you why you should and shouldn’t eat certain oils and what they will do for us.
W-3 and 6 oils have a very specific purpose in the body; to convert to prostaglandins, which are hormone-like compounds that have short lived and very specific actions. There are 3 important types of prostaglandins, series I, II, and III. We can call them PGI, PGII, and PGIII for ease of typing, cuz my fingers are fat and I don’t like typing long words out.
PGI: derived from w-6 oils and help to reduce inflammation, decrease BP, decrease allergic response, improve immune response, and decrease platelet stickiness.
PGII: The opposite of PGI, increase BP, increase inflammation response, increase allergic response, decrease the immune system, and also release thromboxanes and leukotreines. These last 2 chemicals are responsible in a lot of negative reactions in the body and have a lot to do with allergic response, they create free radicals, cause musclular spasms of smooth muscle tissues (increasing BP) which leads to throat constriction (asthma) and migraines etc. This is still derived from w-6.
PGIII: The mother prostaglandin. This overpowers all other prostaglandins, you can imagine PGI and PGII on a teeter-totter and remain in balance (you hope) or more PGI, well PGIII comes along and is the big brother who sits with PGI and helps easily outweigh PGII and the negatives effects associated with it. These comes from w-3, I think we can start to see the importance of w-3 now.
Since PGI and PGII are both derived from w-6, how do we control how much of each? It is simple; there are certain enzymes which catalyze the conversion. If you lack vitamins and minerals, have high stress levels, lack sleep, take medications like NSAID’s there will be a greater conversion to PGII and less to PGI.
W-6 conversion can be affectd can w-3? Yes. Again, in several ways, the specific problem with w-3 is we have no real reliable sources from nature. All of the seed oils and plants convert poorly in our body, simply put we do not have the enzymes required to digest these things, we are not meant to feed on seeds and grass like animals are. So we need to find an animal source and this comes in the form of fish oils for the number one source. The funny thing is, since fish have already converted it for us we technically aren’t taking the regular 3-double bonded ALA w-3, but the 5 and 6 double bond w-3 compounds converted from such. You can get the same from w-3 eggs and some in meat sources. But I am telling you that flax oil and other seed oils are gonna give you a poor conversion from w-3 to our precious prostaglandins and other derivative compounds.
So we know the health benefits from w-3, but what about for bodybuilders?
W-3 oils will:
- increase oxygen delivery to cells
- increase the bodies output of GH when sleeping
- increase energy
- decrease inflammation
- improve recovery time
- INCREASE PROTEIN SYNTHESIS
- increase membrane fluidity
- increase metabolism
and more...
So here is the main point of this entire thread. Saturated fats, cheese, peanut butter, mayonnaise and other fat sources that people generally eat WILL NOT DO THIS. It has been proven that the greater your reliance on w-3 oils the greater the increase in protein synthesis, so as a percentage of your fat intake, the greater the w-3 and less saturates the more muscle you can build, the faster you can recover, the leaner you will be.
There is much much more to this topic and I can address questions as they come, but I will also speak of MCT’s, as it’s an ever growing source of fats for people and I just so happened to get a PM about them this week. They are sold in liquid sources just like your nut oils or people get them from coconut oil, which for some reason people claim to be the ****ing Jesus Christ of oils.
It’s simple, MCT’s are very rare in nature, we don’t need them and they give us very little nutritional benefit. Sure they account for less calories, 7kcal per gram but who cares? I will give them one positive point, they can give you a quick source of energy. But what else are they doing for you? Helping with fat loss? That is still yet to be proven actually. MCT’s were designed in alab to give to people who had malabsorption, as these are easily absorbed and go to the mitochondria bypassing the carnitine shuttle system for oxidation. So if companies claim they account for almost 0kcals like broccoli, why then were they given to people with malabsorption who needed a boost in calories?
My opinion; take oils that are ESSENTIAL, leave out the oils you have no need for, or take in small quantities.
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Originally Posted by eatrainrest
