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.

See Also:
How should I use VP2 if I want to lose body fat?

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)

Source

Omega-6

Omega-3

Cow’s milk

0.089

0.061

Emmental cheese

0.650

0.370

Feta cheese

0.330

0.260

Gruyere cheese

1.300

0.430

Mother’s milk

0.380

0.022

Mozzarella cheese

0.350

0.140

Parmesan cheese

0.270

0.270

Ricotta cheese

0.320

0.130

Sheep milk

0.160

0.120

Chicken egg (whole)

1.350

0.070

Chicken egg (yolk)

3.800

0.220

Butter fat

2.300

1.400

Canola oil

19.100

8.600

Coconut oil

1.400

0.000

Corn oil

50.000

0.900

Cotton seed oil

4.800

1.000

Lard

8.600

1.000

Linseeds/flaxseeds

2.000

6.600

Linseeds/flaxseed oil

15.800

59.900

Margarine

17.600

1.900

Olive oil

8.000

0.950

Peanut oil

23.900

trace

Safflower oil

74.000

470

Soybean oil

53.400

7.600

Sunflower oil

60.200

0.500

Bacon

6.080

0.250

Beef (muscle only)

0.275

0.016

Calf’s kidney

0.061

0.061

Chicken (breast)

0.980

0.027

Chicken (leg)

0.370

0.010

Ham cooked

1.100

0.070

Ham raw

2.480

0.160

Pork (muscles only)

0.110

0.025

Turkey (breast)

0.180

Trace

Turkey (leg)

0.750

Trace

Veal (muscles only)

0.197

0.009

Asparagus

0.070

0.006

Beans

0.053

0.062

Carrot

0.104

0.012

Cauliflower

0.029

0.109

Garlic

0.062

0.005

Lettuce

0.052

0.071

Peas

0.247

0.050

Potato

0.032

0.022

Purslane (a leafy green vegetable)

0.089

0.405

Soya bean

8.650

1.000

Spinach and other leafy greens

0.014

0.089

Tomato

0.091

0.009

Anchovy

0.050

0.030

Cray Fish

0.030

0.010

Herring

0.150

0.061

Mullet

0.060

0.026

Mussel

0.060

0.010

Oyster

0.010

0.040

Pike

0.027

0.044

Red fish (red perch)

0.100

0.045

Salmon

0.440

0.550

Sardine

0.100

0.050

Sole

0.047

0.010

Swordfish

0.040

0.230

Tuna

0.260

0.270

Maize

1.630

0.040

Pasta made with egg

0.830

0.076

Rice (unpolished)

0.780

0.030

Almond

9.860

0.260

Apple

0.174

0.046

Avocado

1.970

Trace

Banana

0.034

0.025

Brazil nut

24.900

trace

Cherry

0.047

0.046

Coconut

0.680

trace

Grape

0.111

0.036

Grapefruit

0.042

0.012

Macadamia nut

1.300

trace

Olive

0.112

0.130

Peanut

13.900

0.530

Pear

0.108

0.036

Pistachio

6.500

0.270

Plum

0.063

0.031

Strawberry

0.132

0.112

Walnut

34.100

6.800

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.

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

by Paul Cribb Ph.D. CSCS. time to read: 5 min