Performance Enhancing Fats – Part 2: Fats and poor results from training – is there a link?

In the first part of this series on performance enhancing fats, I highlighted CLA: the body-shaping lipid. CLA is a type of polyunsaturated fat (PUFA) with very unique benefits. However, the research-based benefits of other PUFAs have been rolling out at an extraordinary rate in recent years. A lot of bodybuilders don’t know how crucial the right PUFAs are for optimum fat metabolism and recovery from training.

In fact, if you’re not making the gains you’d like from your consistent efforts in the gym, an ever-increasing amount of research suggests your PUFA intake could be responsible.

Get to know your omegas

There are two main families of PUFA: n-3 and n-6. These fatty acids are not interchangeable and have very different biochemical roles.

The “n” designates where the final double bond is located on the chain; this is a critical aspect of its functionality. The term “omega” is often used to describe these fats as it means “last” or “final”. Hence the name omega-3 and omega-6 fats.

There are two 18 carbon chain PUFAs your body can not manufacture. They need to be present in the diet. They are the “essential fats” linoleic acid (LA) (an omega-6) and alpha-linolenic acid (LNA) (an omega-3).

Technically, LA and LNA are the raw materials from which a myriad of bio-active fatty acids are manufactured. Most people don’t realize that the production (or lack) of these bioactive lipids actually determines our health, body composition and results from exercise.

The imbalance that short-circuit results….

The typical Western diet contains 20–25 more omega-6 fats than we need. For example, the ratio of omega-6 to omega-3 we really need is 4:1. Most American diets are more like 25:1. Even health-conscious people are still way off, with a ratio of around 15:1.

From the research, it has become clear that this large imbalance between the ratio of omega-6 to omega-3 fats in our diet is the cause of so many conditions that destroy our capacity to achieve optimum health and great results from exercise training.

Poor insulin function and fat metabolism as well as ageing are all linked to “chronic inflammation” – the overproduction of inflammation mediators produced within all cells in the body.

Inflammation & poor-results from training – there is a link

Chronic inflammation has a profound impact on body composition. It creates a metabolic environment that reduces nutrient uptake by muscle cells and impairs fat metabolism for fuel. Over time, this environment promotes plateaus in strength and muscle mass gains as well as body fat accumulation!

Chronic inflammation is linked clearly with repetitive muscle damage. Intense exercise, particularly weight training, damages muscle tissue. In turn, this evokes an acute immune response. Bodybuilders train muscle groups almost on a daily basis. This type of training leaves strength athletes susceptible to developing a chronic inflammatory response.

Lack of motivation, poor performance or measly gains from consistent training have all been associated with chronic inflammation – a condition that is underlined by the wrong choices of PUFAs in the diet.

As we age it becomes more and more difficult to build muscle and shed body fat. Once again, from the research we now know that chronic inflammation is at least one of the culprits. The older you get, the more attention you have to pay to your PUFA intake to reap decent gains from consistent training.

Improving the omega-3 ratio

Obviously, the logical step is to increase the ratio of omega-3 in the diet. Increasing the ratio of the omega-3 fats in the diet is consistently shown in research to reduce the production of the harmful pro-inflammatory cytokines and eicosanoids. Increasing the ratio of the omega-3 fats in the diet shifts the body’s balance of inflammatory mediators to a much less potent mixture that is far more conducive to good health. Intriguingly, from the research, fat metabolism and body composition improves when the omega-3 ratio improves.

Unfortunately, increasing the ratio of omega-3 in the diet is easier said than done. Take a look at the short list below of common and/or favorite foods. You’ll see how easily this imbalance occurs and how difficult it is to correct the problem. Note just how few food sources provide gram quantities of omega-3.

PUFA Content of Foods (expressed as grams/100g edible portion)

When you look through this short list, you can also see how easily the omega-6 dominate the diet and how difficult it is to correct the problem. Increasing the ratio of omega-3 is easier said than done. In the third part of this 3-part series I’ll outline a strategy that will help restore the balance as well as highlight the most important omega-3 for building muscle.