Trans Fat

What Does Trans Fat Do?

Trans fat is a dense macronutrient that serves as a long-term energy source, providing 9 calories per gram to fuel prolonged physical activity. While increasingly rare in modern performance supplements, it acts as a caloric substrate for the body's energy reserves during extended training sessions.

• Sustained Energy Release: Unlike fast-acting carbohydrates that spike insulin, fats provide a slow-burning fuel source that can help sustain energy levels during long-duration endurance sessions.
• Caloric Density: With 9 calories per gram, it provides a concentrated source of energy, helping athletes meet high daily caloric requirements necessary for mass gain and recovery.
• Cellular Structure Support: As a lipid, it plays a role in the composition of cell membranes, though it is generally considered less efficient for this purpose than unsaturated fats.
• Hormonal Precursor: Dietary fats are essential for the production of various hormones, including testosterone, which are critical for muscle growth and athletic performance.

Clinical vs. Gym Bro Dosing

Key Insight: While 3,000mg is the recommended dosage for fuel in this context, you should prioritize getting the majority of your daily fats from healthy sources like MCTs or Omega-3s rather than trans fats to maintain optimal cardiovascular health.

Side Effects & Warnings

• Cardiovascular Risk: Chronic consumption of trans fats is strongly linked to increased LDL (bad) cholesterol and decreased HDL (good) cholesterol, which can impact long-term heart health.
• Systemic Inflammation: High intake can trigger inflammatory responses in the body, which may potentially interfere with muscle recovery and joint health.
• Digestive Heaviness: Fats take significantly longer to digest than carbohydrates, which may cause a "heavy" feeling or gastric distress if consumed too close to a high-intensity workout.

Tip: Most modern athletes avoid trans fats entirely due to their negative impact on metabolic health. If your supplement contains them, ensure they represent a very small fraction of your total daily caloric intake.