All about the fat
Protein is the main nutrient on an athlete’s mind these days, but what about fat, which is part of the big three nutrients (Carbohydrates, Protein and Fats) that help you perform? All of these nutrients are important to an athletes’ performance, but many athletes are confused about fats in the diet.
The 2015 Dietary Guidelines discusses healthy eating patterns, which include fats. Let’s explore the types of fats:
| Saturated Fats | Found in red meat, poultry and full-fat dairy |
| Trans fats | Found in foods from oils that have been partially hydrogenated |
| Monounsaturated Fats | Found in olive, peanut, canola, sesame and safflower oils |
| Polyunsaturated Fats | Found in soy bean, corn and sunflower oils. Also in fatty fish such as salmon, mackerel, herring and trout |
| Omega 3 fatty acids | Found in fatty fish, flax seed oil (cold pressed), salmon, chia seeds, walnuts |
| Omega 6 fatty acids | Found in poultry, eggs, avocado, nuts, cereals, vegetable oils |
While saturated fat has been labelled the “bad” fat, emerging research shows that not all saturated fats are bad. Milk fat is classified as a saturated fat, but recent research suggests that the fat in milk is part of a complex food matrix that may not elevate blood cholesterol or increase risk for disease. That is good news for whole milk lovers! It may be that the fat in 2% milk, whole milk or cheese isn’t as bad as we once thought.
Fats are used for many things within an athlete’s body; fat acts as a source of calories and energy. Fat provides the main fuel in long duration activities, but also plays a role in high intensity activities, during which fat is utilized to help access stored carbohydrate (glycogen). Not only is fat beneficial for athletes, but for everyone trying to follow a healthy eating pattern.
