Fat

Fat is an important source of fuel for health and for athletic performance. 

Fat is a major storage of energy, and humans have an unlimited capacity to store it. 

Carbohydrates and fat are both needed as energy sources.  Most athletes require the same amount of dietary fat as non-athletes need.  Some require more because they cannot obtain enough calories from protein and carbohydrates to cover the high energy costs of their training and competition.  All athletes must choose both enough fat and the healthiest types of fat to maintain optimal performance and avoid illness or injury. 

These healthy fats include
  • olive, canola and flaxseed oils
  • fatty fish
  • nuts and seeds
Fat is a carrier for fat soluble vitamins:  Vitamins A, D, E, and K.  Fat also serves as a shock absorber and protective shield for the heart, brain, and internal organs. 


Too Much Fat in the Diet . . .

  • may prevent consumption of sufficient carbohydrates and/or protein
  • delays digestion, potentially causing stitches if eating before exercise
  • suggests in a general way that the least healthy fats are abundant, leading to long-term health problems

Too Little Dietary Fat . . .

  • suggests that meals are not interesting, satisfying, or filling
  • suggests the person might not consume enough food energy (calories)
  • leads to deficiencies of essential fatty acid
  • may compromise growth and maturation
  • affects health negatively, including skin, hair, and bones

Recommended Fat Intake

You need 30 to 45 ml (2 to 3 Tbsp) of healthy fats each day. 

To limit your intake of unhealthy fat, you can
  • choose lean meats
  • cut visible fat from meat and remove skin from poultry before cooking
  • use low-fat cheese (20% M.F. or less)
Read labels carefully!

Types of Fats and How They Relate to Health

 

Unsaturated fats

Unsaturated fats are heart healthy.  They come from
  • Plant oils (such as canola, flax, peanut, sunflower)
    • salad dressing and non-hydrogenated margarine made from plant oils
    • nuts and seeds
  • Omega-3 fats from fatty fish
    • Salmon, herring, mackerel, sardines, arctic char, trout
  • Eggs
 

Saturated Fats

Saturated fats become harmful to the heart when too many are consumed.  They come from
  • Animal fats
    • in meats, butter, cheese, lard
  • Palm oil and coconut oil
  • Baked goods and processed foods

 

Trans-saturated Fats

Trans-saturated fats (or trans fats) are dangerous artery cloggers.  They come from
  • Partially hydrogenated oils
    • often in processed foods, baked goods, and hydrogenated margarine
  • Vegetable shortening
 
Athletes should strive for a diet that provides 20% to 35% of total energy (calories) from dietary fat.