WHY FAT IS ESSENTIAL FOR A HEALTHY ATHLETE

YOU NEED FAT!

Everybody forgets about the importance of fats! Demonized in the early 2000’s, yet now revered as being one of the most important nutrients for a healthy body, fat is still often the most forgotten macro-nutrient. Fats are involved in a number of important bodily functions including:

• Excellent energy source for the body
• Fats aid in the creation and balance of hormones
• Helps to form the tissues of the brain and nervous system
• Help to transport fat soluble vitamins
• Provides essential fatty acids the body cannot make
• Keep our cell membranes healthy for efficient cell to cell communications
• Slow down the digestive process so our bodies can properly absorb nutrients
• Improves recovery from training sessions

There are 3 different types of fats and the key to a healthy dietary fat intake is to ensure a balanced diet of saturated, mono-unsaturated and poly-unsaturated fat. For athlete’s approximately 30% of caloric intake should come from fats.  As a simple plan, I aim for 33% saturate, 33% mono-unsaturated and 33% poly-unsaturated (Omega 3 and 6) each day. However, Trans Fats are universally unhealthy.  It's best to avoid them at all times!

For athletes who are more focused on performance than overall body composition, planning for 30% of your total caloric intake from fat would be recommended. Also, aiming for 4 servings of healthy fats each day (Including fish oils), would be your best choice for success.

Here are some excellent sources of healthy fats that you can use to incorporate into your daily eating regime:

Healthy Fat Sources:

• - Omega-3 Fish Oils (Preferably fish oil sourced from either small fish or krill)
• - Avocado
• - Flax Seed/Oil
• - High Quality Olive Oil (Cheap ones are often cut with peanut oil)
• - Olive Oil based salad dressings
• - Coconut Oil
• - Coconut Milk
• - Chia Seeds
• - Nuts – almonds, cashews,hazel nuts, brazil nuts, walnuts
• - Nut Butters (almond, organic peanut butter)
• - Almond Milk
• - Healthy Cheese (not processed)
• - Goat Cheese
• - Cottage Cheese
• - Atlantic Salmon
• - Lamb
• - Omega 3 Eggs
• - Lean Ground Beef
• - Steak
• - Wild Game Meats

Hope this helps you plan your day for healthy success!

#TEAMRIVALUS