Just a quick Monday morning reminder NOT to remove fat from your diet completely. Many people aren’t aware of the massive part fat has to play in anabolic hormone concentrations within the body, so in fact, dietary fat can be of great interest to people wanting to gain lean muscle mass, whilst stripping off excess body fat. A recent study by the International Society of Sports Nutrition (ISSN) demonstrated that a drop in dietary fat percentage from 40% to 20% resulted in modest, yet significant, reduction in testosterone levels. Furthermore, diets that are excessively high in protein and particularly low in fat can impair testosterone release during training…in turn reducing muscle mass. A good goal for fat intake when trying to maintain lean muscle mass whilst losing body fat is around 15- 20% of total calorie intake from fat.
Helms, E, R., Aragon, A, A, and Fitschen, P, J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. Retrieved 10th November, 2014, from http://www.jissn.com/content/11/1/20