What are fatty acids and their role in weight loss and muscle building?
Fatty acids are essential building blocks for our bodies and play a crucial role in several metabolic processes. Also, build muscle, and lose weight are the various fatty acids of great importance.
Learn in this article about fatty acids and their effects in weight loss and muscle building …
What are fats or fatty acids?
Fatty acids are an important part of natural fats and oils. To date, some are 200 different fatty acids known, which fulfill different purposes and have influence on the various processes in the human body. Fatty acids are known as linoleic acid, stearic acid, oleic acid or palmitic.
A fatty acid molecule is composed of hydrogen and oxygen atoms. These so-called carbon chains may consist of 4 to 24 atoms, from which the distinction between short-, medium- and long-chain fatty acids results. Fatty acids and their composition differ on whether the fat is solid or liquid and what purpose it fulfills the human organism. The healthfulness depends on the type of fatty acids in the fat.
The different types of fatty acids
We distinguish between three types of fatty acids. They differ in their effect on blood pressure, immune system and other bodily processes.
1. Unsaturated fatty acids
Unsaturated fatty acids have several advantages. They reduce inter alia, the LDL-cholesterol, which is also referred to as “bad cholesterol“, and support various brain functions. In addition, unsaturated fatty acids are also involved in the production of prostaglandins. Prostaglandins are a group of tissue hormones and support the functions of the immune system and inflammation reduction. More help in regulating blood pressure.
The positive aspects of unsaturated fatty acids make up only noticeable if a balance between omega-6 and omega-3 fatty acids there. Unsaturated fatty acids are primarily found in nuts, sunflower seeds, olives, salmon and avocado contain.
Additional sources of omega 3 fatty acids you can find in book “Flaxseed Oil vs Fish Oil: Flax seed oil or flax oil and fish oil are valuable omega 3 sources. Omega 3 fatty acids give the healthy flaxseed oil benefits”.
2. Saturated fatty acids
These fatty acids are important raw materials for the production of testosterone and also support the functions of the nervous system. However, too great a supply of saturated fatty acids may lead to an increase in LDL-cholesterol. Appears they are mainly found in animal foods such as poultry, meat and dairy products.
3. Trans-fatty acids
The Trans-fatty acids are among the most dangerous fatty acids. They increase LDL cholesterol and can under certain circumstances for a reduction in HDL-cholesterol levels provide, which is also considered as “good cholesterol”. In addition, these fatty acids have a negative effect on cell functions and disturb muscle growth. Trans-fatty acids are found in a variety of ready-made foods.
Fatty acids and their influence on the physical metabolic processes
The impact on the physical metabolic processes strongly depends on the type of fatty acids. Omega-3 fatty acids, for example, which are among the unsaturated fatty acids are generally considered good fats because they support the metabolic processes in many ways. They stimulate about the body’s natural growth hormones and metabolism of sulfur-containing amino acids permit, which in turn has positive effect on protein synthesis In general, unsaturated fatty acids have a great benefit. Expand the blood vessels and improve blood flow property whereby the oxygen supply is increased. As a result, especially in bodybuilding an increase in performance can be achieved.
The important role of fatty acids in weight loss
Just when removing fats are essential. It is crucial that trans fats are largely eliminated and will fall back on products that contain mostly unsaturated fatty acids. Specially finished foods should therefore be avoided completely while losing weight because these harmful trans fats.
Healthy sources of fat such as omega-3 fatty acids cause a positive change on blood pressure, blood vessels and the immune system and thus ensure that strong degraded faster and muscles are in turn constructed.
Improved muscle building thanks to Omega-3 and Omega-6 fatty acids
When building muscle, there are also the omega-3 fatty acids, which make a positive difference. A regular intake improves the absorption of oxygen in the blood, whereby a power increase is possible also the omega-6 fatty acids, which are mainly contained in various oils and oatmeal, promote muscle growth by about a quicker recovery time provide.
Ideal is a combination of omega-3 fatty acids and omega-6 fatty acids. The ratio should be from 4: 1 to draw the best effect for training from!
Unsaturated fats are found in various foods such as walnuts, different types of fish such as salmon and herring, flax seed oil and sunflower oil. On the amazon.com there are so-called fish oil capsules containing these concentrated omega-3 fatty acids and can promote muscle gain as well.
Side Effects of Omega-3 fatty acids
Omega-3 fatty acids may have different side effects when overdosed. Leads to the body too much omega-3 fatty acids, can cause various side effects, which mainly in the gastrointestinal tract noticeably. So it can nausea and diarrhea come and the risk for nosebleeds increases, which is caused by the dilation of the vessels.
In addition, can cause a permanent overdose cause existing mental illness worsen. Epilepsy is affected. Furthermore, this may become a supply of high doses of a Glaucoma. This can be prevented if, in addition omega-6 fatty acids are taken.