When it comes to mass gain, attention is often focused on proteins and carbohydrates.
However, other macronutrients play an essential role in your mass gain program: lipids, sometimes simply called fats.
Often underestimated, fats play a vital role in muscle development. They provide energy, help the body function properly and play an active role in building muscle.
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Why is fat important for mass gain?
Fats, energy providers for training
When we train intensely to gain mass, our bodies need energy to fuel our muscles and support our metabolism.
While carbohydrates are our body's preferred fuel, fats represent a dense, long-lasting source of energy, particularly valuable during periods of mass gain.
One gram of fat provides around 9 kcal, compared with just 4 kcal for one gram of protein or carbohydrates.
Fats play a key role in hormone production
Fats are not just a source of energy. They also play a crucial role in the production of certain hormones, notably testosterone.
Studies have shown that consumption of healthy fat sources, such as olive oil and nuts, promotes optimal testosterone production.
This hormone is essential for muscle growth and mass gain. Insufficient fat intake can therefore have a negative impact on your hormone production and, consequently, on your muscle gains.
What role does testosterone play in muscle building?
Testosterone is a steroid hormone produced mainly in the testicles of men and, in smaller quantities, in the ovaries of women. It is often associated with virility and masculine characteristics, but also plays a crucial role in muscle gain.
- Protein anabolism: testosterone promotes muscle protein synthesis, increasing the size and strength of muscle fibres. It also reduces the catabolism, or breakdown, of muscle proteins, which contributes to a positive protein balance and thus to muscle growth.
- Stimulation of satellite cell growth: satellite cells are cells present in the muscle which play an essential role in muscle repair and growth. Under the influence of testosterone, these cells induce hypertrophy.
- Increased release of other growth factors: testosterone stimulates the production and release of growth factors such as insulin-like growth factor (IGF-1), which also promotes muscle growth.
- Cortisol inhibition: cortisol is a catabolic hormone which breaks down muscle proteins. A high concentration of testosterone inhibits cortisol production, thus limiting muscle protein degradation.
To take advantage of these favorable effects for mass gain, adequate consumption of healthy fats, particularly omega-3 fatty acids, can support optimal testosterone production.
Note that testosterone is not the only hormone of interest that is stimulated by the consumption of good fats. Others include :
- Growth hormone (GH): this anabolic hormone plays an important role in muscle growth, repair and fat mobilization. Consumption of certain fatty acids can stimulate GH release.
- Insulin: an anabolic hormone that promotes the absorption of glucose and amino acids into muscle cells, supporting muscle growth. While fat imbalances lead to reduced insulin sensitivity, certain fatty acids (omega 3) are linked to improved insulin sensitivity.
How much fat should I eat for effective weight gain?
The general rule for the percentage of calories from fat
There is no absolute number of grams of fat to be consumed per day.
Fat intake depends mainly on your total calorie needs and lifestyle.
However, a general rule of thumb in sports nutrition for beginners is to consume 20-40% of your total calories as fat.
According to a 2004 study entitled "Macronutrient considerations for the sport of bodybuilding" and dedicated to the needs of bodybuilders, the composition of diets for bodybuilders should be 55-60% carbohydrate, 25-30% protein and 15-20% fat, for both the off-season and pre-competition phases. For our part, we recommend 20/25% protein, 50/55% carbohydrates and 25/30% fats for dry mass gain.
For professional bodybuilders, during the off-season, the diet should be slightly hyper-energetic (increasing energy intake by around 15%) and during the pre-competition phase, the diet should be hypo-energetic (decreasing energy intake by around 15%), in order to dry out.
Be careful not to drastically reduce fat intake! Studies comparing 20% and 40% of daily calorie intake from fat have shown that 20% fat intake lowers testosterone levels in both men and women.
Let's take an example. If your calorie target is 3000 calories per day to gain mass, you should aim to consume between 750 and 900 calories in the form of fat.
Since each gram of fat contains around 9 calories, that's around 80 to 100 grams of fat a day.
| Daily calorie intake | Calories from fat (25-30%) | Grams of fat (approx.) |
|---|---|---|
| 1500 calories | 375 to 450 calories | 42 to 50 grams |
| 2000 calories | 500 to 600 calories | 55 to 67 grams |
| 2500 calories | 625 to 750 calories | 69 to 83 grams |
| 3000 calories | 750 to 900 calories | 83 to 100 grams |
| 3500 calories | 875 to 1050 calories | 97 to 117 grams |
| 4000 calories | 1000 to 1200 calories | 111 to 133 grams |
| 4500 calories | 1125 to 1350 calories | 125 to 150 grams |
| 5000 calories | 1250 to 1500 calories | 139 to 167 grams |
How can you adjust your fat intake to suit your goals?
As with all aspects of your diet, your fat intake must be adapted to your goals and your individual metabolism. For example, when it comes to supplementation, an ectomorph will prefer a high-calorie gainer, whereas a mesomorph will find it easier to gain mass with a lower calorie intake.
What's more, some people may need to consume more fat to feel full and avoid overeating, while others may need less fat and more carbohydrates to provide sufficient energy for their intense workouts. If necessary, you can also vary the number of meals per day to reach your calorie targets without impacting your digestion, which would be completely counterproductive.
It's important to monitor your progress and adjust your fat intake accordingly throughout your weight gain.
If you are not gaining mass despite adequate calorie intake, you may need to consume more fat.
On the contrary, if you're gaining weight but most of it is body fat, you may need to reduce your fat intake.
The key is balance and personal adjustment. Your fat intake should not be fixed, but rather flexible and adapted to your body, your activity level and your progress.
The best sources of fat for mass gain
The quality of the fats you consume is just as important as the quantity. There are many dietary supplements for mass gain, but when it comes to fats, it's fairly simple to find enough in your diet.
Not all fats are created equal, and some are more beneficial for mass gain than others.
Here is a list of healthy fat sources to include in your diet to promote effective mass gain:
- Nuts and seeds: these are an excellent source of monounsaturated and polyunsaturated fats, as well as protein and fiber. They're ideal for a quick snack, and can also be added to your meals to boost their fat content.
- Olive oil: a rich source of monounsaturated fats, known for their beneficial effects on heart health. It can be used for cooking or added to salads and other dishes.
- Oily fish like salmon: these fish are an excellent source of omega-3 fatty acids, fats that are essential for your body's optimal functioning and can also help reduce inflammation.
- Avocados are not only rich in monounsaturated fats, but also in fiber and vitamins. They are versatile and can be eaten in a variety of ways.
- Peanut butter and other nut butters: a good source of fat and protein. Be sure to choose a version with no added sugar.
- Eggs: whole eggs are a source of high-quality protein and also contain healthy fats. They're perfect for breakfast or as a post-workout snack.
What are the different types of fat?
Not all fats are the same in terms of chemical structure and health effects. Here's an explanation of the different types of fats:
- Saturated fats :
- Structure: these fats have single bonds between carbon atoms, making them solid at room temperature.
- Sources: meat, full-fat dairy products, butter, cheese, palm oil and coconut oil.
- Health effects: excessive consumption of saturated fats can raise blood levels of LDL ("bad") cholesterol, increasing the risk of cardiovascular disease.
- Unsaturated fats :
- Structure: these fats have at least one double bond between the carbon atoms, making them liquid at room temperature.
- Sources: vegetable oils (e.g. olive oil, sunflower oil), nuts, seeds and oily fish.
- Health effects These fats can help reduce LDL cholesterol levels and are beneficial for heart health. They are divided into :
- Monounsaturated: found in olive oil, avocados and certain nuts.
- Polyunsaturated: found in fish oil, linseed oil, sunflower oil and chia seeds.
- Trans fatty acids :
- Structure: these fats are created by a hydrogenation process that transforms liquid oils into solids.
- Sources: margarines, snacks, industrial bakery products, fried foods and certain processed products.
- Health effects: trans fatty acids raise LDL cholesterol and lower HDL cholesterol, increasing the risk of cardiovascular disease.
- Omega-3 and Omega-6 fatty acids :
- Structure: these are specific types of polyunsaturated fats.
- Sources :
- Omega-3: oily fish (e.g. salmon, mackerel), linseed, walnuts and rapeseed oil.
- Omega-6: vegetable oils (such as soybean, sunflower and corn oil).
- Health effects: these fatty acids are essential because the body cannot produce them. They play a role in brain function, growth and normal body function. Omega-3, in particular, can help reduce inflammation and the risk of chronic disease.
It is essential to consume a variety of fats to benefit from the nutrients they provide, while being aware of quantities and sources. For optimum health, it is recommended to give priority to unsaturated fats, limit consumption of saturated fats and avoid trans-fatty acids wherever possible.
Why is whey the right choice to supplement your protein intake?
Protéalpes whey protein is an excellent choice for supplementing your protein needs. It's a complete source of protein, containing all the essential amino acids needed for muscle building.
Its high protein content, combined with the optimal amount of protein for building muscle, will help promote muscle mass gain.
What's more, it's free from additives and sweeteners, making it a natural, healthy and made-in-France option.
What's more, it's fast-digesting, making it ideal for post-workout consumption.
A version using the same protein isolate from Savoy mountain pasture milk is available in the form of a Mass Gainer, rich in calories and carbohydrates with a smoothed glycemic index.
How can you incorporate healthy fats into your diet?
Incorporating healthy fats into your diet doesn't have to be complicated. Here are some simple ideas for increasing your intake of healthy fats:
- Add a tablespoon of olive oil to your salads or grilled vegetables.
- Eat a small bowl of nuts or seeds as a snack.
- Add half an avocado to your meals
- Include a salmon fillet or other oily fish in your meals once a week.
- Spread a little peanut butter or other nut butters on your slices of wholemeal bread, or add some to your whey shaker.
Another effective way of increasing your intake of healthy fats is to replace saturated fats in your diet with unsaturated fats. For example, you can replace butter, which contains saturated fats, with olive oil in your cooking recipes.
Did you know that olive oil contains around 120 calories per tablespoon? It's a quick and easy way to increase your daily calorie intake for mass gain.
Conclusion: optimal mass gain requires targeted nutrition and adapted weight training.
The adventure of building muscle mass goes far beyond the simple consumption of calories. It's essential to understand that each food, whether it's lean meat, cereals like rice and oatmeal, or legumes like lentils and white beans, provides a different nutritional value.
Fruits, green vegetables and tubers, such as sweet potatoes, are also essential to ensure an adequate supply of nutrients. What's more, water consumption - at least 2 liters a day, and much more depending on activity and heat - is crucial to support metabolism and bodily functions.
Weight training and cardio, when planned and performed correctly, can work different muscle tissues. Exercises such as bench presses, deadlifts and barbell squats are fundamental to gaining muscle. However, ensuring sufficient recovery, or rest time, between each session is just as essential to allow muscles to repair and develop.
Carbohydrates, particularly those from cereals and tubers, are stored as glycogen in the muscles and serve as fuel during exercise. As such, they come into play when it comes to sports performance.
Fats, on the other hand, are not simply a source of extra calories. They play a vital role in our body's functioning, notably in hormone production and organ protection.
Protein, whether from animal sources such as meat, milk or eggs, or plant sources such as soy, is essential for the repair and development of muscle tissue.
It's understood that each individual is unique, with different morphology and needs. The amount of food eaten, the type of sport practiced, the hours devoted to training and even the length of sleep can vary from one person to another. That's why it's essential to follow the advice of a guide or nutrition expert to adjust your diet and training program according to your goals and metabolism.
Supplements, such as Whey Protein or Protéalpes gainers, can be integrated to ensure optimal protein intake. However, they must be used judiciously, as a complement to a balanced diet.
In short, effective mass gain is the result of a balance between a healthy diet, appropriate physical training and adequate recovery. With a well-planned approach, achieving your mass gain goals in a healthy and sustainable way is well within your reach.
