Protein often gets all the credit when it comes to making gains, but fat is an important part of muscle growth, too. While dietary fat (i.e. the fat found in foods such as nuts, avocado and oily fish) can’t directly build muscle, it does play a significant role: Eating healthy fats is important for absorbing essential vitamins and producing energy and hormones necessary for muscle growth. Dietary fat protects cell membranes, the vital exterior of every cell, and sheaths surrounding nerves. It’s also essential for muscle movement, blood clotting and inflammatory response, which helps the body repair from injury after training. If gaining muscle is your goal, getting around 15 to 20 percent of your calories from fat is ideal, 

Ray Calabrese

By Ray Calabrese

I am an optimistic, can do, and never quit guy. The spirit of hope indelibly marks my DNA. My research at The Ohio State University helped people discover the best in themselves and change their personal lives, public organizations, and whole communities. I bring the same spirit and enthusiasm to my blog to help those who grieve who find themselves suddenly alone, navigate their grieving. Join my more than 24,300Twitter (@alwaysgoodstuff). I promise my tweets are always good stuff. Please feel free to email me at

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