Essential Fatty Acids

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For a healthy diet Essential Fatty Acids are necessary nutrients especially while bodybuilding. Bodybuilders often go on such a low fat diet that they become fat deficient. There are foods and supplements available to fulfill these needs.

Instead of low-fat fish, try salmon, trout, or mackerel. Fish fats cannot readily be made in the body, but are needed by organs (especially the brain). You can also take fish oils in supplement form.

Polyunsaturated vegetable oils, such as corn, sunflower, and safflower oils, cannot provide linoleic acid. Soybean oil is the only supermarket oil that contains linolenic acid. Flaxseed oil, which can also be found in walnuts and pumpkin seeds, is the ideal source of α-Linolenic acid.

Obtained from coconut oil, MCTs have an unjustified reputation in the world of bodybuilding. It is commonly believed that MCTs cannot be deposited into fat cells, but research has shown this to be incorrect. Although MCTs are rapidly available to the bloodstream, they don’t give an athlete more strength, size speed, or endurance.

These are the most benign of fats in that they don’t affect your cholesterol or protaglandins (regulators of harmone action) like some of the polyunsaturated fats. Monounsaturated fats are found in olive oil and macadamia nuts.

Various supplements in health food stores contain essential fatty acids derived from fish oils and other sources.

Meal Replacement Products (MRPs) are either pre-packaged powdered drink mixes or edible bars. Both are consumed in the place of a whole-food meal. Generally MRPs are high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals.

The majority of MRPs use whey protein, calcium caseinate or micellar casein, soy protein, and egg albumin as the protein source. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, or wheat flour. Some also contain flax oil powder as a source of essential fatty acids.

MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to: creatine monohydrate, glutamine peptides, L-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid, and medium chain triglycerides.

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