Last Updated on August 18, 2023 by Andrew Pirie
Optimal Fats for Athletic Performance
Fueling your body with the right fats can enhance athletic performance. Fats not only make food delectable and creamy but also serve as a vital energy source. Experts suggest fats should comprise 25-35% of your daily caloric intake. For someone on a 2,000-calorie diet, this translates to 45-75 grams of fat daily.
Natalie Rizzo, MS, RD, states, “As your workout intensity and duration escalate, your calorie burn surges.” Many fat-rich foods are also nutrient-dense, offering protein, fibre, vitamins, and minerals. Here’s a breakdown of the best fats for those committed to training:
- Nuts & Nut Butter: Walnuts, pistachios, almonds, and peanuts are power-packed choices. Regular nut consumption has been linked to a reduced risk of type 2 diabetes, heart disease, and a leaner physique. Nut butter offers condensed nutrition. However, limit intake before workouts to prevent sluggishness.
- Avocado: A keto favourite, avocados are rich in oleic acid, a monounsaturated fat with numerous health benefits. Regular avocado consumers often have less abdominal fat. Additionally, avocado oil has shown protective effects against diabetes and heart ailments in studies.
- Olive Oil: A household staple, olive oil is rich in heart-healthy monounsaturated fats. Even a single tablespoon can enhance your diet, and athletes can harness its potential for better performance.
- Dark Chocolate: Surprisingly, dark chocolate can be an athlete’s ally. Rich in fats, its regular consumption has been linked to lower cardiovascular risk and potential appetite regulation.
- Fatty Fish: Incorporate fish like salmon into your diet for a dose of essential EPA and DHA. These compounds offer benefits from reduced inflammation to enhanced joint health.
Incorporate optimal fats for athletic performance into your diet, balance calorie intake, and avoid excessive low-nutrient foods for optimal health and performance.
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