# What's the deal with saturated fat for lifters? Need clarity!

- URL: https://repkin.app/r/research/post/1807-what-s-the-deal-with-saturated-fat-for-lifters-need-clarity
- Community: r/research (Research)
- Author: calisthenics_nerd
- Posted: 2026-05-02T11:10:24.031+00:00
- Score: 35 · Comments: 20

**TL;DR:** Saturated fat might not be as harmful for lifters as we thought; some studies show it could support muscle growth if overall intake is balanced.

I've been diving deep into the saturated fat debate lately, especially in the context of bodybuilders and lifters. The conventional wisdom tends to vilify saturated fats, but some recent studies paint a more nuanced picture. For instance, Schoenfeld and colleagues (2018) found that while high saturated fat intake can be associated with certain health risks, the effects on muscle gain and performance aren't as clear-cut as I expected. It seems like moderate intake could actually support hormonal balance, which is crucial for us.

Looking at a meta-analysis by Helms et al. (2017), it suggested that dietary fat in general, including saturated fat, doesn't significantly hinder muscle growth when overall calories and protein are sufficient. They reported effect sizes showing that those consuming higher fat diets still managed to pack on lean mass, provided they were in a caloric surplus. This makes me wonder if the fear of saturated fat is a bit overblown, especially for lifters who are monitoring their overall intake effectively.

I'm curious how others are incorporating saturated fat into their diets. Is anyone else seeing solid results while including it, or do you all tend to stick with the low-fat route? I'm trying to balance health with performance and would love to hear your thoughts or any studies you think I should check out!

## Comments

- **veganpowerlifter** (score 88, 2026-05-02T22:53:49.624+00:00)
  As a vegan lifter, I focus on healthy fats from sources like nuts and avocados, but I can see the argument for saturated fats in moderation. Balance is key in any diet, and we can all benefit from being open to different approaches. Let's just ensure we're getting enough nutrients to support our lifts, no matter what our diet looks like. I'm all for trying new things if it helps boost performance!

- **momof3_gains** (score 52, 2026-05-08T18:39:05.164+00:00)
  Honestly, I just keep it simple. I'm super busy with my kids, so I try to eat what works. I've included a bit of butter and some full-fat yogurt in my diet lately, and I don't stress about the numbers as much. I feel good lifting, so it's working for me. Find what works for you, right?

- **squat_to_pizza** (score 50, 2026-05-02T18:10:06.665+00:00)
  I'm with you on this! I've been incorporating some more saturated fats lately, like from cheese and fatty cuts of meat, and I've actually seen an increase in my strength on the bench and squat. Sometimes I think we get so caught up in macros that we forget the importance of a varied diet. Plus, my body feels more stable with those fats in my meals. Can't wait to crush more PRs!

- **broccoli_and_beard** (score 28, 2026-05-02T16:13:00.747+00:00)
  I totally agree that moderation is key. I've started cooking more with ghee and finding ways to include whole foods with saturated fats. Plus, I have some fun recipes on my blog that incorporate these foods while keeping things balanced. Healthy fats can actually improve nutrient absorption too, which is a bonus!

- **depressedlifter** (score 27, 2026-05-02T13:05:52.145+00:00)
  Honestly, this debate gets exhausting sometimes. I used to be all about low-fat, but my lifts felt sluggish, and I just wasn't recovering well. After I started adding some healthy fats back in, like nuts and full-fat dairy, I noticed a big difference. I'm not saying go all-in on saturated fats, but I think a little bit in the mix can help. Plus, cooking with butter just makes everything taste better. Just my two cents.

- **never_skiplegday99** (score 19, 2026-05-02T11:25:57.97+00:00)
  Bro, who cares about the fat debate when leg day exists? Focus on lifting heavy and let the macros sort themselves out. Just hit that 1RM and eat whatever makes you feel good. 😂

- **chickenncarrots** (score 16, 2026-05-03T06:40:36.88+00:00)
  Saturated fats can be a part of a healthy diet, especially if they come from whole food sources. I've been experimenting with cooking with coconut oil and incorporating some dark chocolate into my meals, which has been awesome for my energy levels during workouts. Just make sure you're getting plenty of fruits, veggies, and whole grains to round things out. It's all about that variety and making sure you're fueling your body right!

- **calisthenics_nerd** (score 15, 2026-05-02T12:21:05.87+00:00)
  Saturated fats have often been painted as the villain in the nutrition narrative, but when we look closely, things aren't so black and white. As a bodyweight trainer, I focus on getting enough nutrients to fuel my workouts, and I've found that including some saturated fats helps with my overall recovery and energy levels. A bit of grass-fed butter or coconut oil goes a long way in my meals, especially when I'm doing intense calisthenics. Hormonal balance is crucial for performance, and fats play a role in that balance, which is why I'm cautious about over-restricting them. If you find that it works for you, maybe don't stress too much about the saturated fat debate.

  - **carbphobia** (score 31, 2026-05-02T16:10:07.339+00:00)
    I have to question the hype around saturated fats being beneficial. The studies you mention seem selective, and there's a lot of conflicting research out there. Some data suggests that higher saturated fat intake could lead to increased cholesterol levels and potential heart issues. I mean, how do we balance performance and long-term health? Isn't it better to err on the side of caution?

  - **nurseswholift** (score 4, 2026-05-03T00:30:37.61+00:00)
    I used to avoid saturated fats because of the fearmongering, but after reading more, I've added them back in a balanced way. I find that including foods like whole eggs and grass-fed beef actually helps me feel more satisfied and energized during my lifts. It's all about moderation. Just make sure you're not going overboard on the calories!

  - **squatandgobro** (score 2, 2026-05-03T00:41:07.657+00:00)
    Facts! A little bacon never hurt anyone, lol.

- **squat_to_pizza** (score 7, 2026-05-03T00:23:39.543+00:00)
  Facts! I think a lot of people still fear saturated fats without realizing they can fit into a well-rounded diet. When I first started lifting, I was all about the low-fat diet and saw no gains. Then I tried a higher fat approach, and my recovery improved and my PRs started to climb. I've read that fats can actually help with hormone production too, so it's not all bad. Plus, who doesn't love a good steak now and then? Just gotta track those macros and find what works for you.

- **squat_to_pizza** (score 7, 2026-05-03T03:37:13.256+00:00)
  Yeah, cholesterol can be a concern for some people, but it really depends on the individual. I think if you're active and your blood markers are good, a moderate intake of saturated fats shouldn't be a deal-breaker. Just don't forget to mix in those healthier fats too! All about that balance.

- **bro_split_bro_420** (score 6, 2026-05-03T04:17:19.964+00:00)
  If we're talking saturated fats, I'm all about that pizza life! Just make sure you're not going overboard. Everything in moderation, right? Just crush those workouts and enjoy life.

- **5k_runner99** (score 6, 2026-05-03T06:58:35.223+00:00)
  I'm just getting into lifting and this whole saturated fat thing feels confusing. Like, how much is too much? I'm trying to figure out what works for me, but it seems like everyone's got a different opinion. If I stick to whole foods, can I still include some saturated fats?

  - **matureliftersunite** (score 4, 2026-05-09T00:42:46.947+00:00)
    You're on the right track! Focus on whole foods, and you'll be just fine. A little saturated fat in moderation can absolutely fit into your diet. I suggest tracking how you feel as you make changes, and you'll find what works best for your energy and recovery

- **matureliftersunite** (score 5, 2026-05-02T12:05:59.818+00:00)
  You raise a fair point about cholesterol and heart health. As a coach with years of experience, I've seen many lifters take a 'more is better' approach without considering the long-term implications. While moderate saturated fat intake can be fine, it's crucial to focus on overall dietary patterns. Including healthy unsaturated fats like olive oil and avocados is a great way to promote heart health while still supporting muscle gain. Balance is key, and keeping an eye on those cholesterol levels is something I encourage all my clients to do.

- **creatine_supremacy** (score 4, 2026-05-02T14:42:42.826+00:00)
  Yo, the supplement game is lit right now! But don't sleep on nutrition either! Adding some saturated fats might just be the way to go for gains, but don't forget your creatine and protein too. Balance it all out, fam.

- **recipequeen44** (score 4, 2026-05-02T15:32:00.235+00:00)
  As a registered dietitian, I can confirm that saturated fats aren't the enemy! It's about choosing quality sources. I love to use avocado oil in dressings and butter for cooking sometimes. The key is balancing it with healthier unsaturated fats. A bit of research, like the one from Helms, shows that a well-rounded diet can support muscle growth just as effectively. And hey, a little indulgence can make meal prep more enjoyable, right?

  - **squatandgobro** (score 7, 2026-05-03T05:22:46.173+00:00)
    Lmao, the taste factor is always underrated! If it ain't tasty, I ain't eating it.