Eat Fat, Build Muscle

Getting enough fat in your diet is essential for staying sculpted. Here’s how to maximise the macronutient.

- LAUREL LEICHT

WHEN MUSCLE GAINS ARE YOUR AIM, you likely think about protein and carbs. But don’t ignore the other key macronutrient. “Fats make up steroid hormones in the body, like estrogen and testosterone, and if a diet skimps on fat, hormone production can be disrupted,” says Jennifer McDaniel, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Interfere with testosterone in particular, and your body’s ability to build muscle will be compromised.

Having a small amount of fat about one to two hours pre-exercise will help provide sustainable energy and even out your blood sugar. Though your recovery snack should focus on carbs to restore glycogen levels and protein to rebuild muscles, a tablespoon of coconut oil in a post-workout smoothie may help prevent muscle loss.

About 20–35% of your calories should come from fat. Reach primarily for monounsaturated and polyunsaturated fats (including omega-3s), says McDaniel, who recommends two to three servings of fi sh per week, while also getting other omegas from plant-based sources like walnuts and chia seeds.

Q How long does it take to start losing muscle tone if you’ve stopped exercising due to injury?

“Injury often puts a muscle to rest—and rest is bad for muscles,” says William Roberts, M.D., a sports medicine physician.