Is high fat good for muscle growth? A comprehensive nutritional guide

October 15, 2025 •

4 min read

For years, fat has been a misunderstood macronutrient, but it is essential for many bodily functions including hormonal regulation and vitamin absorption. In fact, an insufficient fat intake can negatively impact hormone production and muscle gains. The nuanced question, 'Is high fat good for muscle growth?', therefore deserves a detailed look beyond outdated misconceptions.

Quick Summary

Dietary fat is crucial for supporting muscle growth through hormone synthesis, energy provision, and nutrient absorption. The type and moderate amount of fat, focusing on healthy sources, is far more important than pursuing a high-fat diet for maximizing muscle gain.

Key Points

Fat Supports Hormones: Healthy fat intake is essential for the production of muscle-building hormones like testosterone.
Fuel for Workouts: Fat is a calorie-dense, long-burning energy source that fuels prolonged and intense training sessions.
Macro Balance is Key: For maximum muscle hypertrophy, a balanced diet with sufficient carbohydrates to fuel high-intensity work is often more effective than an extremely high-fat, low-carb diet.
Choose Quality Fats: Prioritize monounsaturated and polyunsaturated fats from sources like oily fish, avocados, and nuts, while limiting saturated fats and avoiding trans fats.
Enhances Recovery: Omega-3 fatty acids help reduce exercise-induced inflammation, which aids muscle recovery and reduces soreness.
Aids Nutrient Absorption: Fats are necessary for the absorption of vital fat-soluble vitamins (A, D, E, K) that support overall health and optimal body function.

Fat is a fundamental macronutrient that plays several critical roles in the body, especially for those pursuing muscle growth. While a diet that is excessively 'high fat' is not typically the most effective strategy for building lean mass, an adequate intake of the right types of fats is absolutely non-negotiable. This guide explores the science behind fat's role in hypertrophy, contrasts different dietary approaches, and provides practical advice for optimizing your intake for muscle gain.

The crucial role of fat in muscle building

Dietary fat is not just an energy source; it is integral to several physiological processes that directly impact muscle anabolism. Understanding these mechanisms is key to appreciating why fat, in the right context, is good for muscle growth.

Hormone regulation

Steroid hormones, including the primary muscle-building hormone testosterone, are synthesized from cholesterol, a type of fat. Research has shown that diets with very low fat intake (below 20% of total calories) can lead to a decrease in testosterone levels, which can negatively affect muscle protein synthesis and recovery. Conversely, diets with a moderate-to-high fat percentage (around 25-40%) better support optimal testosterone production.

Energy provision

While carbohydrates are the body's preferred fuel for high-intensity, short-duration exercise, fats are a dense, long-lasting energy source that powers longer training sessions. This is particularly important during intense or longer workouts, where sustained energy is needed to maintain performance. A gram of fat contains 9 calories, more than double that of carbohydrates or protein, making it an efficient way to hit the necessary calorie surplus for muscle gain without feeling overly full.

Nutrient absorption and inflammation control

Dietary fat is essential for absorbing fat-soluble vitamins (A, D, E, and K), which are vital for overall health and performance. Vitamin D, for example, is linked to healthy testosterone levels. Furthermore, specific types of fat, particularly omega-3 fatty acids, possess potent anti-inflammatory properties. Intense weight training causes temporary inflammation, and reducing this through a diet rich in omega-3s can improve recovery and reduce muscle soreness.

High-fat vs. high-carb diets for muscle growth

There are differing philosophies on the ideal macronutrient split for muscle gain. A key study in 2024 compared a high-carbohydrate, low-fat (HCLF) diet with a low-carbohydrate, high-fat (LCHF) diet in resistance-trained men over 15 weeks.


Feature	High-Carbohydrate, Low-Fat (HCLF)	Low-Carbohydrate, High-Fat (LCHF)
Skeletal Muscle Gain	Significantly greater hypertrophy achieved.	Substantially less muscle gain achieved.
Maximal Strength	Significantly increased strength (squat, bench, deadlift).	Decreased maximal strength.
Body Fat Mass	Effective at reducing body fat mass.	Also effective, and slightly greater reduction, in body fat mass.
Primary Energy Source	Primarily fueled by carbohydrates (glycogen).	Shift towards fat oxidation for energy.

The conclusion was that while both diets can yield positive changes in body composition, the HCLF diet led to superior results for muscle mass and strength development. The high carbohydrate availability in the HCLF group better fueled high-intensity training and activated insulin-related pathways that stimulate muscle protein synthesis. This suggests that a balanced approach, rather than an extremely high-fat one, is superior for maximal hypertrophy. This does not mean a high-fat diet cannot build muscle, but that it is a less optimal strategy for hypertrophy-focused training.

Prioritizing healthy fat sources

Not all fats are created equal, and the quality of your fat intake is just as important as the quantity. For muscle growth, the focus should be on unsaturated fats, with moderate saturated fat intake and the elimination of trans fats.

Monounsaturated fats

These healthy fats can be found in a variety of foods and are linked to optimal testosterone production.

Avocado
Olive oil and peanut oil
Nuts like almonds, cashews, and peanuts
Seeds like sesame seeds and pumpkin seeds

Polyunsaturated fats (Omega-3s and Omega-6s)

These are 'essential fats' that the body cannot produce on its own and are critical for cellular function and controlling inflammation.

Omega-3s (EPA and DHA): Oily fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts.
Omega-6s: Sunflower oil, walnuts, eggs. Balance is key, as many Western diets contain too many omega-6s relative to omega-3s.

Saturated fats

Found in animal products and some plant-based foods like coconut oil, saturated fats can be included in a balanced diet but should be limited. Some saturated fat intake is linked to better testosterone levels, but excessive amounts can raise harmful cholesterol.

Conclusion: Finding the right balance

So, is high fat good for muscle growth? The evidence suggests that a truly 'high fat' diet is not the most effective approach for maximizing hypertrophy. A high-carbohydrate, moderate-fat approach often yields better muscle and strength gains, especially during intense training periods. However, this does not diminish the importance of fat. An adequate intake of healthy fats—approximately 20-35% of total calories—is essential for hormonal health, energy provision, and nutrient absorption. Instead of focusing on extremes, bodybuilders and athletes should prioritize consuming a balanced mix of quality fats from diverse sources. The key lies in strategic inclusion, not overconsumption, to create a hormonal and energetic environment conducive to sustainable and effective muscle gain.

Tips for incorporating healthy fats into your diet

Add healthy fat sources to meals: Include half an avocado with eggs or salads, sprinkle seeds over yogurt, and use olive oil for dressings.
Choose fattier fish options: Eat salmon, mackerel, or sardines weekly for a rich source of omega-3s.
Snack on nuts: Grab a handful of almonds, walnuts, or cashews for a calorie-dense and nutritious snack.
Use nut butters: Spread natural peanut or almond butter on toast or add it to smoothies.
Consider supplementation: If dietary sources are insufficient, a fish oil supplement can help ensure adequate omega-3 intake.

Frequently Asked Questions

For most athletes, a fat intake ranging from 20-35% of total daily calories is recommended for optimal hormonal function and energy levels. This should be balanced with adequate protein and carbohydrates.

Adequate fat intake supports healthy testosterone levels, but an extremely high fat diet isn't necessarily better. Conversely, severely low fat diets can harm testosterone production, so a moderate intake is key.

No. The focus should be on healthy, unsaturated fats (monounsaturated and polyunsaturated) while limiting saturated fats and completely avoiding trans fats, which can have negative health impacts.

Excellent sources include oily fish (salmon, mackerel), avocados, nuts and seeds (walnuts, chia seeds), and healthy oils like olive oil.

For maximal muscle gain and strength, a diet that includes sufficient carbohydrates to fuel high-intensity training is often more effective than a high-fat, low-carb approach. Balancing all macros is best.

While body recomposition is possible, a high-fat, low-carb diet is not the optimal strategy for maximizing muscle hypertrophy, particularly during intense training in a caloric surplus. A balanced diet often yields better results.

Omega-3 fatty acids, found in fatty fish and seeds, have powerful anti-inflammatory properties. This helps reduce the inflammation caused by intense workouts, leading to reduced muscle soreness and enhanced recovery.