Fats are under appreciated, misunderstood and often considered the nutritional bad boys of the macronutrients.  The reality is that fats are essential to health and if used properly can be a huge asset in getting lean, becoming huge, and staying healthy.  Part of the "staying healthy" that would be of interest to bodybuilders is keeping joint inflammation low, the cardiovascular system healthy, the immune system strong, and the metabolic rate optimal.

Right off the bat, this article won't be another laundry list of benefits and properties of essential and nonessential fatty acids.  It's all been said before. As such, this also won't be a highly referenced research piece.  It will be a practical approach to the widely known facts about fats.  No brain surgery here; just a common sense roadmap based on the most current existing science surrounding fats.

In the broadest terms, there are two classes of essential fatty acids (EFAs) - Omega 3's and Omega 6's.  The "essential" in essential fatty acids means that these fats must be supplied by the diet.  This is because the body cannot manufacture these EFAs from other substances.  Once again, if you don't have the slightest idea about  what Omega 3's and 6's do and what foods they are contained in, check out the multitude of sources on the net or elsewhere.  

Now here's where a little street smarts helps.  The potent end product of Omega-6 digestion and metabolism is Gamma Linoleic Acid (GLA).  It's the metaphorical "octane" in Omega-6 "gasoline".  The best sources of Gamma Linoleic Acid (GLA) are Evening Primrose Oil and Borage Oil.  In my personal nutritional program, I ingest 4 grams of Evening Primrose Oil or 3 grams of Borage Oil in capsule form.  These oils should be "cold-pressed" (processed from seeds without heat), hexane free (the extraction of the oil shouldn't use the harsh chemical, hexane, which degrades the fatty acid), and stored in an air-tight, dark, bottle which doesn't allow light to reach the delicate oils.  Slightly more evening primrose oil is recommended than borage oil since borage is somewhat higher in GLA; however, both can be used interchangeably.  Once the bottles have been opened, they should be stored in the refrigerator.  Look for brands that come vacuum-packed which eliminate the need for refrigeration prior to opening.

Why mess around with 500-800 calories of Safflower, Sunflower, Soy, or other Omega-6 oils to get the same desired metabolic end product that 30 or 40 calories of borage or evening primrose oil can provide.  Additionally, Omega-6 oils are extremely susceptible to oxidation and free radical attack.  Also, when taken in excess, they are known to promote systemic inflammation.  The more Omega-6 fats in the system, the greater the oxidative stress and the greater the Antioxidants required to protect these vulnerable fats.

NOTE: Bodybuilders should NEVER use Soy oil since it's extremely high in phytoestrogens which can have potential feminizing effects, not to mention the stubborn lower body fat deposition they cause.  We're trying to get into posing trunks and tank-tops not wonder bras.  Watch out for Soy oil in Chinese food and salad dressings.  It's commonly used oil in prepared foods since it is cheap and has a very light flavor.

Next up are the second family of essential fatty acids, the Omega-3 fats.  The most common plant source of Omega-3 fatty acids is flax seed oil.  Flax is a great source of Omega-3's but it doesn't contain the end-product of Omega 3 metabolism - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  To stick to my previous analogy, EPA and DHA are the "octane" in Omega-3"gasoline".  They Make Up the physiologically active properties of Omega 3's which provide numerous health, wellness and fat loss properties.  As a point of interest, flax seed oil has some potent estrogenic properties.  I used it for years; now I avoid it like the plague.  The estrogenic effects of flax have been widely recognized outside the bodybuilding world in holistic health and mainstream publications. (Harvard Health Publications - Harvard Medical School)

I, personally, use four grams per day of fish oil capsules.  Make sure to use a brand that tests for impurities, heavy metals, and pesticides.  If the capsules repeat on you, try ingesting them at the start of your largest meal.  If that doesn't work, try enteric coated capsules which digest in the small intestine, not the stomach.  Always purchase a reputable name brand.  Cheap rancid fish oil tastes like week old sushi (not that I've sampled that lately).  As with GLA's, store them away from light and heat; and once a bottle is opened, store in the refrigerator.

Think about it, why play around with 3 or 4 tablespoons of flax oil (even if you ignore its estrogenic properties) when you can get the same effect from 40 calories of fish oil.  Case closed.

Once the essential Omega-3 and -6 fatty acids are covered, the rest of the fats we eat in the course of a day should come mostly from two sources.  The first is the fats inherent in the protein foods we eat (steak, chicken etc).  Without getting too detailed, conventional wisdom says; don't eat excessive amounts of fatty red meat, regular whole eggs, and other animal sources of protein or else you might find yourself with cardiovascular disease later in life.

The primary sources of "other" fats should come from oils, nuts, and vegetables and fruits such as avocados.  The best fat sources to concentrate on are those that are rich in monounsaturated fatty acids.  Monounsaturated fats have many well known health benefits.  They aid in fat burning, lowering cholesterol, raising good cholesterol, and helping to normalize blood pressure.  Check out the numerous references on the health benefits of the Mediterranean diet (high in olive oil) and the Hampton's Diet (high in macadamia nut oil).

Monounsaturates are the most stable unsaturated fatty acids and are the most resistant to oxidation and free radical attack.  When a diet high in polyunsaturates is consumed in excessive quantities, the susceptibility to oxidative stress and free radical reactions drastically increases.  This has been also been correlated with higher cancer risks, accelerated markers of aging, and many other negative conditions.  This is part of the reason why it's important to get the most polyunsaturated power from the least amount of fat (i.e. fish oil, evening primrose or borage oil).

Try two or more tablespoons of extra virgin, unfiltered, olive oil (the greener the better) per day.  Not only is extra virgin olive oil rich in healthy monounsaturated fats but it also has powerful pigments and polyphenol Antioxidants that are cardio protective.  In fact, several supplement companies have isolated the olive polyphenols and sell it in pill form as a powerful antioxidant.  An equally good alternative to olive oil is cold pressed macadamia nut oil.  This stuff is the fuel of champions on a low or modified carbohydrate diet.  Macadamia nut oil also has the distinction of being the most heat-stable and oxidation-resistant monounsaturated oil.

Personally, I use my oils cold on salads or as toppings on carbohydrate meals.  What Italian doesn't like to dip bread into olive oil?  Macadamia nut oil is actually heat resistant enough to use in light sautés.  And remember; never deep fry your foods.  With the exception of macadamia nut oil, all oils should be used unheated. Try to purchase oils that are "cold pressed".  They should be stored in airtight containers, out of direct light, and away from heat sources.  Similarly all the nuts should be consumed raw; not roasted.  Nuts should also be stored in airtight containers in the refrigerator.  All these redundant storage rules and guidelines about heating protect the fats and oils from oxidation and purification.  When most healthy oils are excessively heated, they lose their healthy properties.  I always wonder, what happens to the Omega-3 fats in fish when they're cooked?   

Finally, other than the oils mentioned above, I eat raw nuts (organic when possible) to supply the balance of fats required.  Try to emphasize on nuts that are high in monounsaturated fats such as almonds, pecans, cashews, hazelnuts and macadamia nuts.  There's no need to completely eliminate nuts such as raw walnuts and sunflower seeds; consume in moderation.  Natural peanut butter, a bodybuilder staple, is an acceptable source of fat; however, its nutrient and antioxidant profile is not nearly as impressive as tree nuts.  It's important to realize that in order for peanut butter to taste good, it needs to be made from roasted peanuts.  Although peanut oil is mostly monounsaturated, the roasting process invariably creates oxidative species that remove some of the health benefits from the peanut butter.  Clearly, if peanut butter is consumed, it should be "natural" variety; not the brands with hydrogenated oils, sugars, and other harmful additives.

Depending on your caloric needs you can vary the relative quantities of fats in your diet.  Any athlete on a diet emphasizing the proper dietary fats in the correct ratios will discover that "street smart fat intake" is carbohydrate sparing.  What you'll discover is that you require fewer carbohydrates.  It will also enable you to diet harder (low carbs) without suffering from low energy levels or severe muscle loss.  Conversely, if you're on a weight gain diet, increasing your caloric intake with the proper fats (rather than carbs) will enhance the quality of your muscle gains (assuming adequate protein is also consumed)

This common sense approach has worked wonders for dozens of athletes and non-athletes, alike.  Give it a shot and best of luck in your quest for perfection.

Ron Noreman is a partner in Kamler, Lewis & Noreman LLP, a Certified Public Accounting firm that specializes in tax representation of professional athletes and nutritional supplement companies (516-829-0900).  In addition he is the managing member of Strength in Numbers LLC, which provides asset protection structuring for sport supplement companies. He has worked closely with MD's own legal muscle expert Rick Collins on the financial penalty aspects of individuals and entities being prosecuted for steroid related offenses.  He's a competitive bodybuilder who's been lifting 30 years and has won numerous contest titles.  Finally, he has appeared on numerous radio shows on nutrition, formulated several antioxidant supplements for prominent vitamin companies and has counseled hundreds of individuals on nutrition for health and sports success.