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Do bodybuilders really need to completely eliminate fat intake?

by GuoxinWei on March 21, 2021

  I think most fitness partners are "talking about fat discoloration." Yes, the accumulation of fat in the body is indeed the "number one enemy" of bodybuilders, but it is not advisable to completely eliminate fat intake, and we can't even Do it!

  For example, a friend left a message in the background asking: Is it better to drink whole milk powder or low-fat milk powder? This question is actually talking about the fat content in food. We usually talk about the total daily fat intake, and it is generally recommended to take in some unsaturated fatty acids. So the first step is to review what fat is?

  Lipids are the general term for oils, fats, and lipids. The oily substances in food are mainly oils and fats. Generally, what is liquid at room temperature is called oil, and what is solid at room temperature is called fat. Fat is composed of three elements: C, H, and O. Fat is a triacylglyceride composed of glycerol and fatty acids. The molecule of glycerol is relatively simple, but the types and lengths of fatty acids are different. Fatty acids are divided into three categories: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.

  Saturated fatty acids are mostly contained in the fat of cattle, sheep, pigs and other animals, and a few plants such as coconut oil, cocoa butter, palm oil, etc. also contain such fatty acids. Unsaturated fatty acids mainly include monounsaturated fatty acids and polyunsaturated fatty acids. The essential fatty acids needed by the human body are polyunsaturated fatty acids, which can synthesize DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). , AA (arachidonic acid), they have the effects of lowering blood lipids, improving blood circulation, inhibiting platelet aggregation, inhibiting atherosclerotic plaque and thrombosis in the body, and have good prevention and treatment effects on cardiovascular and cerebrovascular diseases, etc. . DHA can also improve children's learning skills and enhance memory. Monounsaturated fatty acids can lower blood cholesterol, triglycerides and low-density lipoprotein cholesterol (LDL-C).

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  From the knowledge reviewed above, it is not difficult to find that lipids are of great benefit to the human body. If the intake is completely zero, it will cause certain damage or dysfunction to the body. So why do I say that we cannot achieve zero fat intake? This is because our food generally contains a certain amount of fat. The lean meat we see, in fact, no animal lean meat is completely fat-free, such as chicken breast that bodybuilders like to eat (per 100 grams of total calories: 133 kcal, total fat: 3.25 g).

  Since the intake of lipids cannot be completely eliminated in food, and the complete elimination of intake will also cause adverse effects on the body. So for bodybuilders, try to eat food with lower fat content. For example, as mentioned above, it is better to drink whole milk powder or low-fat milk powder. Now you can answer. Of course, it is better to drink low-fat milk powder. !