Top 10 Fat Rich Foods For Muscle Recovery
When it comes to building muscle, fats have plenty of plus points. They support the production of muscle building hormones such as testosterone, they soothe your joints and muscles during the recovery process and much more. In this article I’ll be helping you ensure that your diet contains lots of healthy fats by listing 10 of the top fat rich foods for muscle recovery.
1. Avocadoes
Fat Per 1 Cup Serving = 22g
Of Which Is Saturated Fat =3.4g
Of Which Is Monounsaturated Fat =15.7g
Of Which Is Polyunsaturated Fat =2.9g
CaloriesPer 1 Cup Serving = 240
Avocadoes are one of the top vegetable sources of healthy fats and also contain high levels of copper, fiber, healthy carbohydrates, magnesium, manganese, potassium, vitamin C, vitamin E, vitamin K and various B vitamins. They have countless health benefits which include acting as anti-inflammatories, strengthening your heart, regulating your blood glucose levels and preventing cancer.
2. Beef
Fat Per 1 oz. Serving = 3.05g
Of Which Is Saturated Fat =1.42g
Of Which Is Monounsaturated Fat =1.38g
Of Which Is Polyunsaturated Fat =0.25g
Calories Per 4 oz. Serving = 188
Beef is a tasty, filling, fat rich meat that works well with a wide range of vegetables. In addition to being packed full of healthy fats, beef also contains lots of choline, phosphorus, protein, selenium, zinc, vitamin B3 and vitamin B12. Beef enhances your health by boosting your immunity, building up your muscles, keeping your vital organs healthy and much more.
3. Butter
Fat Per 1 oz. Serving = 22.7g
Of Which Is Saturated Fat =15.4g
Of Which Is Monounsaturated Fat =6.3g
Of Which Is Polyunsaturated Fat =1g
CaloriesPer 1 oz. Serving = 201
Butter is a versatile healthy fat source that’s also rich in vitamin A. This nutrient combination enhances your vision, provides your body with antioxidant protection, promotes healthy growth and protects you from various chronic diseases.
4. Coconut Oil
Fat Per 1 Tablespoon Serving = 14g
Of Which Is Saturated Fat =12.9g
Of Which Is Monounsaturated Fat =0.9g
Of Which Is Polyunsaturated Fat =0.2g
CaloriesPer 1 Tablespoon Serving = 126
Coconut oil is a sweet tasting healthy fat that tastes brilliant when added to desserts and smoothies. In terms of health, it increases the rate at which you burn body fat, keeps you safe from chronic disease, keeps your skin healthy and much more.
5. Eggs
Fat Per Large Egg = 5g
Of Which Is Saturated Fat =1.8g
Of Which Is Monounsaturated Fat =2.3g
Of Which Is Polyunsaturated Fat =0.9g
CaloriesPer Large Egg = 71
Eggs are fast, easy to prepare and loaded with healthy fats. They also contain plenty of protein, phosphorus, selenium and numerous B vitamins. Collectively, these nutrients help your muscles grow, strengthen your vision and protect against heart disease.
6. Extra Virgin Olive Oil
Fat Per 1 Tablespoon Serving = 14g
Of Which Is Saturated Fat =2g
Of Which Is Monounsaturated Fat =10.5g
Of Which Is Polyunsaturated Fat =1.5g
CaloriesPer 1 Tablespoon Serving = 126
Extra virgin olive oil is a great cooking aid that can be used to make marinades, sauces, salad dressings and more. It has countless health benefits which include boosting your brain, fighting cancer, protecting against heart disease, preventing inflammation within your body and much more.
7. Pecan Nuts
Fat Per 1 oz. Serving = 20.2g
Of Which Is Saturated Fat =1.8g
Of Which Is Monounsaturated Fat =12g
Of Which Is Polyunsaturated Fat =6.4g
CaloriesPer 1 oz. Serving = 193
Pecan nuts are a convenient and portable healthy snack that are rich in copper, fiber, manganese, protein and vitamin B1. These nutrients work together to promote good digestive health, lower your blood pressure, protect against cancer and strengthen your bones and teeth.
8. Pork
Fat Per 4 oz. Serving = 5.6g
Of Which Is Saturated Fat = 2g
Of Which Is Monounsaturated Fat =2.8g
Of Which Is Polyunsaturated Fat =0.8g
Calories Per 4 oz. Serving = 188
Pork comes in many different forms and is a great meat for filling up on healthy fats. As well as the healthy fats, pork also contains lots of protein, phosphorus, selenium and a selection of B vitamins. Pork boosts your health by helping your muscles grow, enhancing your energy levels, increasing your immunity and strengthening your bones.
9. Salmon
Fat Per 4 oz. Serving = 12.4g
Of Which Is Saturated Fat =2.8g
Of Which Is Monounsaturated Fat =4.8g
Of Which Is Polyunsaturated Fat =4.8g
CaloriesPer 4 oz. Serving = 232
If you’re a fan of seafood, salmon is a great way to fill up on fats. It also contains high levels of phosphorus, protein, selenium and multiple B vitamins which boost your body by enhancing the function of all your vital organs, improving cognitive performance, protecting against chronic disease and much more.
10. Sesame Seeds
Fat Per 1 oz. Serving = 13.4g
Of Which Is Saturated Fat =1.9g
Of Which Is Monounsaturated Fat =5.1g
Of Which Is Polyunsaturated Fat =5.9g
CaloriesPer 1 oz. Serving = 158
Sesame seeds are another top snack source of healthy fats. In addition to containing large amounts of healthy fats, these nutritious seeds are also packed full of calcium, copper, fiber, iron, magnesium, manganese, phosphorus, zinc and various B vitamins. Collectively, these nutrients in sesame seeds promote healthy digestion, regulate your blood glucose levels, strengthen your heart and protect against a range of chronic diseases.
Summary
If your diet doesn’t currently contain many healthy fats, I hope this article helps you increase your intake. Simply pick your favorite healthy fat sources from the list and start eating them regularly to enjoy all their muscle boosting properties.
