Fuelling Muscle Growth and Performance in Bodybuilding

7 Foods Rich In Fats - Mike Mentzer

In the realm of bodybuilding and high-intensity training, there exists a common misconception that fats are adversaries to be avoided at all costs. However, a closer examination reveals that fats play a crucial role in fueling performance, facilitating muscle growth, and optimizing overall health—a philosophy that echoes the principles of a prominent figure in bodybuilding philosophy.

Beyond serving as a source of energy, fats play a pivotal role in maintaining hormonal balance, supporting cellular function, and aiding in the absorption of fat-soluble vitamins. This holistic perspective aligns seamlessly with the ideology that a well-rounded approach to nutrition is essential for maximizing performance and results.

The concept of 'heavy duty' training, emphasizing brief yet intense workouts, necessitates a robust energy substrate. Fats, with their high energy density, serve as a vital fuel source during demanding training sessions. This aligns with the principle that efficient training isn't about duration but rather intensity and quality, echoing the wisdom of the bodybuilding philosophy.

Moreover, fats are integral for muscle growth and recovery. Essential fatty acids, such as omega-3s and omega-6s, support cell membrane integrity and hormone synthesis, facilitating muscle protein synthesis and hypertrophy. By incorporating the right balance of fats into the diet, individuals can optimize muscle-building potential and enhance overall performance.

Here's a list of foods rich in healthy fats that can fuel muscle growth and support high-intensity training:

1. Salmon: Packed with omega-3 fatty acids, salmon is not only a great source of protein but also supports heart health and aids in muscle recovery.
2. Avocado: Loaded with monounsaturated fats, avocados provide a creamy texture to meals while promoting satiety and supporting hormone production.
3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and provide a convenient snack option for sustained energy.
4. Olive Oil: A staple of Mediterranean cuisine, olive oil is rich in monounsaturated fats and antioxidants, making it a heart-healthy choice for cooking and dressing salads.
5. Eggs: The yolk of eggs contains essential fatty acids along with vitamins and minerals, making them a versatile and nutritious addition to any muscle-building diet.
6. Coconut: Whether in the form of coconut oil, milk, or shredded coconut, this tropical fruit is rich in medium-chain triglycerides (MCTs) that provide a quick source of energy for intense workouts.
7. Dark Chocolate: Indulge in moderation—dark chocolate with a high cocoa content is packed with healthy fats and antioxidants, providing a delicious treat that supports overall health.

Incorporating these nutrient-dense foods into a balanced diet not only fuels muscle growth and performance but also promotes long-term health and well-being. By embracing the role of fats as allies in the pursuit of physical greatness, individuals can optimize their bodybuilding journey and unlock their full potential.
Back to blog
High Intensity Training Program


We realized that we only have so much energy to spare before we have to recharge our batteries.

We only have so much time to spend in the gym due to work, family, friends and responsibilities.

Knowing that time and energy are limited resources, it only makes sense to make the most of them, right?

That’s exactly what High Intensity Training does.

It is designed to reach the point where the maximum muscle growth can occur without ‘spilling over’ and wasting precious energy.

Energy that could be used to aid the recovery process.

That way each workout is short, intense.

Our High Intensity Training can be summed up thusly:

Low Volume

Heavy Weight

Adequate recovery

Train to Muscle Failure

This High Intensity Training is low volume but pushes your muscles to the absolute limit and beyond..