Often misunderstood and sometimes demonized, fats play an indispensable role in athletes’ diets. In addition to being a dense source of energy, fats are crucial for the absorption of fat-soluble vitamins (A, D, E, K), the production of hormones, and the protection of vital organs. The key for athletes is not to avoid fats, but to select the right types and amounts that support health and performance. So let’s see how to do it with the advice of Complete Guide To Food for Sport – Peak Nutrition for Your Sport by Dr Louise Burke, Head of Sports Nutrition at the Australian Institute of Sport from 1990 to 2018, and Greg Cox, Fellow of Sport Nutrition.
Fats in athletes’ diets: the good and the bad
Fats can be roughly categorized into saturated, unsaturated and trans. The latter are industrially produced and have no place in a healthy diet, being linked to numerous health risks. Saturated fats, found in animal products and some tropical oils, should be consumed in moderation. Unsaturated fats, on the other hand, are the stars of the nutritional world, offering myriad benefits.
Monounsaturated Fats (MUFAs): Found in olive oil, avocados and nuts, MUFAs are champions of heart health, helping to lower bad cholesterol levels and reduce the risk of heart disease.
Polyunsaturated Fats (PUFAs)including omega-3 and omega-6 fatty acids, found in fatty fish, flaxseeds and walnuts, are essential for brain health, reduced inflammation and heart health.
The right balance: Omega-3 and Omega-6
The modern diet often skews heavily toward omega-6 fatty acids, found in many vegetable oils and processed foods, at the expense of omega-3s. This imbalance can promote inflammation, which is counterproductive for athletes.
Striving for a more balanced balance by increasing your omega-3 intake through fish, seaweed supplements, or flaxseed and chia can mitigate this problem, promoting recovery and overall health.
How to consume healthy fats: practical advice
Cooking Oils: Choose oils rich in MUFAs and PUFAs, such as olive or flaxseed oil, for cooking and salads. Be aware of smoke points to maintain nutritional value.
Nuts and Seeds: A handful of nuts or a pinch of seeds on salads or yogurt can increase your intake of healthy fats, fiber and protein.
Fatty Fish: Aim for 2-3 servings of fatty fish per week. Alternatives for vegetarians or those who don’t like fish include seaweed supplements that contain DHA and EPA.
Avocado: Versatile and delicious, avocado can be added to smoothies, salads or as a spread on wholemeal bread.
Timing of fat consumption for athletes
The timing of fat intake can influence an athlete’s performance and recovery. While a high-fat meal might slow digestion and be unsuitable pre-competition, incorporating fats into post-workout meals can aid in nutrient absorption and recovery. Balancing your fat intake throughout the day, focusing on unsaturated fats, ensures consistent energy intake and supports overall health.
Debunking the myths: fat and athletic performance
The myth that “fat makes you fat” has long been debunked. For athletes, fat is a vital energy source, especially during prolonged, moderate to low intensity exercise.
Ketogenic diets, which are high in fat and low in carbohydrates, have shown potential in improving endurance performance, although they may not be suitable for all athletes, particularly those engaged in high-intensity sports.
Conclusion: fats as a pillar of sports nutrition
Fats are a cornerstone of optimal nutrition for athletes, providing energy, supporting cellular structure and aiding in the absorption of essential nutrients. By choosing the right types and amounts of fats, athletes can improve their performance, improve recovery and maintain overall health. The goal is to thoughtfully integrate fats into your diet, embracing their benefits while maintaining a balanced and complete nutritional approach.
READ ALSO: Sports nutrition: carbohydrates in the nutrition of athletes
Photo by David B Townsend / Louis Hansel / Brooke Lark
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2024-04-18 13:05:48
#Sports #nutrition #fats #athletes #nutrition
