This is the final blog of our macronutrient series. Fat!! Fat has long been the bad guy out of the 3 macronutrients. Long before carbs started taking the fall. Like we talked about in series 1 and 2, all macros are important and serve a vital role in your health. Fat is no different. Here are a few reasons why that is, and some good examples of healthy fat sources.
Energy Source
Fat is a dense source of energy. During low to moderate intensity exercise, the body relies more on fat as a fuel source compared to carbohydrates. Athletes engaged in endurance sports particularly benefit from having a well-trained fat metabolism, as it helps in sparing muscle glycogen (stored glucose, from carbs), which is critical for high-intensity efforts.
Endurance
Athletes involved in endurance sports, such as marathon running, cycling, or long-distance swimming, rely heavily on fat as a fuel source during prolonged activities. Having adequate fat stores and efficient fat metabolism can improve endurance performance by delaying the onset of fatigue.
Storage and Insulation
Fat serves as a vital storage form of energy in the body. It’s stored in fat tissue and can be mobilized when needed for energy during exercise. Additionally, fat helps in insulation, keeping the body warm, which is crucial for athletes training or competing in cold environments.
Vitamin Absorption
Fat is necessary for the absorption of fat-soluble vitamins (A, D, E, and K). These vitamins play various roles in the body, including bone health, immune function, and antioxidant protection. Double check which of your vitamins are fat or water soluble. Your fat-soluble vitamins need to be taking with, you guessed it! Some sort of fat to help with absorption. (with a meal is the easiest way to do this).
Hormonal Regulation
Fat plays a role in hormone production and regulation. Hormones such as testosterone, estrogen, and cortisol, among others, influence metabolism, muscle growth, and recovery—all critical aspects for athletes striving to improve performance and maintain overall health.
Cell Membrane Structure
Fats, particularly essential fatty acids like omega-3 and omega-6 fatty acids, are integral components of cell membranes. They help maintain cell structure, including muscle function and repair.
While fat is important for athletes, it’s essential to pay attention to the quality of fat consumed. Healthy fats from sources like nuts, seeds, avocados, and fatty fish provide numerous benefits without the negative health consequences associated with excessive intake of unhealthy fats like trans fats and excessive saturated fats.
Here are some good fat sources
- Nuts and Seeds
- Avacado
- Cheese
- Fatty fish, such as salmon
- Butter
- Olive oil
- Nut butters (peanut, almond, cashew…etc)
The overall balance of macronutrients in your diet can depend on what type of activity and how much activity you are doing. Over consumption of any macronutrient can cause over consumption of calories in vs calories out. If you have any questions about what and how much you should be consuming contact me @ [email protected] or click here to set up an appointment with me and we can go over your daily needs! Everyone is different, there is no one size fits all when it comes to nutrition.
