****Fat****

Fat is a very important part of a healthy bodybuilding nutrition program. Your body needs an adequate fat intake to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. You need to eat all 3 in the right balance in order to maximize your muscle growth, fat loss, and overall health.
You will get adequate saturated fat intake from your protein foods. Animal products such as beef, chicken, eggs, etc. all contain saturated fat.
Monounsaturated fat comes from foods such as seeds, nuts, olives, avocados, as well as various types of oils such as peanut oil, flaxseed oil, sesame oil, corn oil, canola oil, and olive oil.
Polyunsaturated fats are found in sea food like herring, salmon, mackerel, halibut, and fish oils.
By getting your protein intake requirements with animal products such as beef, chicken, fish, eggs, etc. and including nuts, seeds, olives, in your diet, as well as cooking with healthy oils such as olive oil you’ll meet the majority of your dietary fat needs. Generally around ½ a gram of fat per pound of bodyweight daily is a good number to shoot for.
It would be a good idea to also supplement your diet with fish oil capsules. Simply take a couple capsules with each meal. Fish oil is high in omega 3 fatty acids and it is also high in EPA and DHA fatty acids. These fatty acids are antioxidants and help with muscle growth and fat loss. They also have health benefits with anti-cancer and anti-inflammatory effects. Studies have shown that taking 10 grams of fish oil per day can increase your metabolic rate and enhance muscle building and fat loss.