Importance of Essential Fatty Acids in Muscle Growth
- You should not eat too much fat
- Make sure to eat lots of protein<.li>
- Eat carbs before and after working out
The above given advice is oft-repeated that almost anyone engaged in a strength training program shouldn’t give a second thought. Here; however, is food for thought: not all fat is bad. There is one type of formerly maligned macro nutrient that is known as EFA – short for essential fatty acid. So, what makes it essential?
As EFA is not created by the body, yet it is significant for our well being. It must be had through the diet. EFAs are used for numerous biological functions. Given that the physique is specifically designed to move, and it should come as no surprise that many of these functions are a significant part of what makes a training and diet regime successful.
What Are Essential Fatty Acids?
EFAs are usually referred to as Omega-3 and Omega-6. Other types of fatty acids – Omega-7 and Omega-9 are also significant; however, the body can only create them in the presence of essential EFAs. Consumption of an ideal ratio of Omega-3 to Omega-6 is very significant. Make sure you are only taking an ideal ration between 2:1 and 4:1 Omega-3 to Omega-6. Unfortunately, some distinctive Westernized diet provides most people with a full reversal, or worse, of the ideal. An over-consumption of Omega-6 can result in provocative processes that could prevent muscle growth and repair along with fat loss, as well as increase pain.
OMEGA-3 ESSENTIAL FATTY ACIDS
- Alpha-Linolenic Acid (LNA)
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
LNA can be converted by the body into EPA and DHA.
OMEGA-6 ESSENTIAL FATTY ACIDS
- Linoleic Acid (LA)
- Gamma Linoleic Acid (GLA)
- Dihomogamma Linoleic Acid (DGLA)
- Arachidonic Acid (AA)
Like how LNA is converted into omega-3s, the Omega-6 LA, can be transformed into other Omega-6 essential fatty acids.
Why Are EFAs Significant For Muscle Growth?
Essential fatty acids can aid facilitate muscle growth in a number of different ways. One of the significant ways is through the formation of eicosanoids –molecules that exert controls over bodily systems such as inflammation and immunity, and act as molecular messengers in the central nervous system. Eicosanoids can also be classified into leukotrienes, prostaglandins and thromboxanes. Prostaglandins are of the most significant to muscle growth. As they:
- Increase sensitivity to insulin
- Helps to maintain normal levels of testosterone male androgen hormone
- Enhance body’s secretion of growth hormone
- Enhance the synthesis of protein in muscle cells
These functions are important while achieving muscle growth during intensive training. In addition, EFAs powerfully affects the fat metabolism and the formation of fat tissue. All the Omega-3s help to upsurge the breakdown of body fat as they boost the body to burn stored fat as fuel.
Beyond the instant visible effects on body composition and muscle growth, essential fatty acids help to diminish heal injuries, inflammation, speed recovery and strengthen the immune system and improve concentration, sleep, increase blood-oxygen levels, stamina and improve cardiovascular function.
Getting Enough
As per the research, to improve general health, maximize muscle growth and decrease body fat, men may consume between 3 and 3.5 grams of EFAs from all sources – food as well as supplements daily; whereas, women may consume between 2.5 and 3 grams from all sources daily.
Sources
Foods high in essential fatty acid:
- Avocados
- Chestnut oil
- Cod Liver Oil
- Dark leafy greens
- Evening Primrose oil
- Flax seed oil
- Free Range Eggs
- Hemp
- Mackerel
- Olive Oil
- Pistachio nuts
- Salmon
- Sesame seeds
- Walnuts
Wrapping Up
Give the above-mentioned supplements – EFA a try to fulfill your remaining muscle mass supplement requirement. EFA successfully woks by improving the muscle recovery and allow you to have the ability to train hard and recover faster. EFAs are available on our online store – LiveLeanToday.
In case of query, don’t hesitate to ask, feel free to discuss in the below comments section. You can also buy other performance booster supplements from our online store, as it is the most trusted online store for weight loss and muscle building supplements.
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