HomeNutrition5 Big Benefits of Increasing Fat Intake For Bodybuilders

5 Big Benefits of Increasing Fat Intake For Bodybuilders

Why Should You Increase Your Fat Intake?

To this day there's still a ton of misinformation when it comes to fats.

"Eating fat will make you fat"

"Always get the low fat version when buying groceries at the supermarket"

I'm sure you've heard a bunch more too.

When it comes to packing on pounds of fat, dietary fat is not the enemy.

Excess calories are.

Hell, the majority of 'low fat' and 'no fat' products you'll find on the shelves at your local supermarket are LOADED with carbohydrates. They've got to make up for the reduced fat somehow.

The majority of people don't realize that they're shooting themselves in the foot by purposely avoiding fats.

5 Reasons Why You Should Consider Increasing Fat Intake...

Following a low or no fat diet? Below are 5 reasons (and supporting studies!) why you might want to reconsider.

1 - Increasing Your Fat Intake Can Boost Your Testosterone Levels

Decrease of serum total and free testosterone during a low-fat high-fibre diet.

The concentrations of serum total and free testosterone were studied in 30 healthy, middle-aged men during a dietary intervention program. When men were transferred from their customary diet to an experimental diet, which contained less fat with a higher polyunsaturated/saturated ratio (P/S-ratio) and more fibre, there was a significant decrease in serum total testosterone concentrations.

See also
The Best Blender For Protein Shakes & Bulking Smoothies

Check out the full study here.

Testosterone and cortisol in relationship to dietary nutrients and resistance exercise

These data confirm that high-intensity resistance exercise results in elevated postexercise T concentrations. A more impressive finding was that dietary nutrients may be capable of modulating resting concentrations of T.

Check out the full study here.

2 - Increasing Your Fat Intake Can Improve Your Insulin Sensitivity

High omega-3 fat intake improves insulin sensitivity

We conclude that, in older people, high omega-3 consumption increases insulin sensitivity, may reduce FFA mobilization by catecholamines, and reduces inflammatory markers, but did not alter endocrine responsiveness after 8 weeks.

Check out the full study here.

3 - Increasing Your Fat Intake Can Decrease Muscle Soreness & Improve Recovery

The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness

Ingestion of omega-3 can be effective in ameliorating delayed onset muscle soreness induced by eccentric exercise.

Check out the full study here.

Effects of Fish Oil Supplementation on Postresistance Exercise Muscle Soreness

The fish oil group perceived less static and functional muscle soreness than placebo, although the differences were not statistically significant. Effect sizes for resistance exercise-induced static and functional soreness responses were 33 to 42% lower in fish oil versus placebo without changes in upper arm and thigh circumferences. Supplementing the diet with 6 g per day of fish oil may alleviate muscle soreness experienced after resistance training in young untrained females.
Check out the full study here.

See also
5 Reasons Why You’re Struggling to Build Muscle & Lose Weight

4 - Increasing Your Fat Intake Can Decrease Joint Pain

A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain

The results suggest that omega-3 PUFAs are an attractive adjunctive treatment for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea

Check out the full study here.

5 - Increasing Your Fat Intake Can Improve Protein Synthesis

Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults

Omega-3 fatty acids stimulate muscle protein synthesis in older adults and may be useful for the prevention and treatment of sarcopenia.

Check out the full study here.

"SJ What Foods Should I Be Eating To Increase My Fat Intake?"


I personally found the easiest way to increase my fat intake to be swapping out my breakfast from a bowl of oats/fruit to a combination of bacon, eggs and avocado.

Ensure you're getting at the very minimum 20% of your daily caloric intake from healthy fats.

I recommended getting your fats from a combination of the following foods...

  • Eggs
  • Bacon
  • Coconut Yogurt
  • Almonds
  • Avocado
  • Salmon
  • Tuna

What's Your Take On Fat Intake Misconceptions? Let Me Know Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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