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What is less known is that dietary fat helps to promote anabolism. Specifically, the fats you consume impact testosterone levels . The importance of testosterone in building muscle is incontrovertible. There is clear evidence that testosterone increases protein synthesis and attenuates protein breakdown, 32, 37 as well as potentiating the release of other anabolic factors such as growth hormone 33 and IGF-1 . 30 Interestingly, studies show that testosterone levels are suppressed with the consumption of low-fat diets. 11 Polyunsaturated fatty acids, in particular, have been found to enhance testosterone function. 15 Here’s the kicker: lifting weights appears to heighten these testosterone-boosting effects 27 ; in other words, fat intake and resistance training have synergistic effects on anabolism. All things considered, at least 20 percent of your calories should come from dietary fat.