Muscle building
During muscle building, you should avoid fatty foods but at the same time pay attention to the sufficient intake of essential fatty acids. Among them are, for example, Omega-3 fatty acids and Omega-6 fatty acids. During strength workout your body burns almost no fat. Therefore, it is better to avoid eating fat-rich food before and after the training. The non-training days are especially good to supply your body with healthy fats, such as those contained in sea fish and nuts.

Expert tip:
If you want to get rid of your fat depots, you can do some endurance sport at the end of your strength workout.

Diet / definition phase

During weight reduction you should consume fats economically: They supply your body with 9 kcal per gram of fat. By comparison, carbohydrates and proteins have the effect of 4 kcal per gram. Especially saturated fats (contained mostly in animal foods) should be consumed carefully. The so-called hydrogenated fats (trans fats), contained in chips, cookies or fries, have also nothing to do in your nutrition plan. They make you not only fat but also ill. You should rather consume healthy vegetable oils. They contain unsaturated fatty acids which positively influence blood fats and your general well-being. Likewise, the vital Omega-3 fatty acids should not be missing from your nourishment. They are essential for our body and must be included into nutrition. Your cardiovascular system also benefits from the optimal nutrients’ supply. You will find a lot of Omega-3 fatty acids, for example, in fish and nuts.

Expert tip:
A handful of nuts together with the protein shake is a perfect snack.

Endurance sport
Not all fats are unhealthy for your body. Healthy fats include amongst others Omega-3 fatty acids. They protect your heart and blood vessels and reduce proneness to injury. 25 - 30 % of your nutrition should consist of healthy fats, since they are essential for the building of the cell walls. If the fat content of your nutrition plan is lower than 20 %, it can negatively influence your sport performance. During the regeneration period, you should take in Omega-3 fatty acids to support your immune system. Medium-chain fatty acids (MCT oil) contained in coconut and olive oil are very essential for you. They are quickly absorbed by your body and supply it with high-grade energy over a longer period of time.

Expert tip:
It is better to avoid fatty foods directly before training, since they are hard to digest and stress your metabolism.