Supplementation
Saturated, mono, poly, omega-3 fats: how much each one per day for hormones, performance and health. Practical guide for those who train.
1 / 5
Direct answer: Fat is an energy substrate, a component of cell membranes, a precursor of steroid hormones (testosterone, estrogen) and a facilitator of the absorption of vitamins A, D, E and K.
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2 / 5
Profile % of calories g/kg of weight --------- Sedentary 25 a 35% 0,7 a 1,0 Recreational training 20 a 30% 0,8 a 1,2 Standard hypertrophy 20 to 30% 0. 8 to 1.
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3 / 5
Man 80 kg, 2800 kcal, hypertrophy:*
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4 / 5
"Low fat is better for health. "* Evidence no longer supports this. Mediterranean diets with 35 to 40% fat (olive oil, nuts) have a better cardiovascular profile in several studies.
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5 / 5
1 to 3 g/day of EPA + DHA Check label: many products have "1000 mg of fish oil" but only 300 mg of EPA+DHA
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Fats in the Fitness Diet: Which, How Much and Why Not to Cut
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