An athlete’s guide to dietary fat

As we think about nutrition, fat has gotten a bad rap. And this poor reputation isn’t without merit. Yes, it’s true that certain types of fats can contribute to some negative health effects. But that’s not the case for all fats, and by skimping on this macronutrient, you could be missing out on some major health and performance benefits.

Society's perception has come a long way since the 90s obsession with “low fat” foods. Yet, this led to fatty foods being swapped for not-so-healthy carbs, leading to a rise in metabolic diseases, including diabetes and obesity.¹

Thankfully, our perception of dietary fat has evolved since then. We’ve seen the rise of low-carb and high-fat diets, like the Atkins and Keto diets, but the understanding of dietary fat has become much more nuanced, with a greater understanding and appreciation of the different types of dietary fats and their benefits.

Now that we’ve established that fat is not the enemy, let’s dive into what exactly fat is. “Fat” is actually just an umbrella term for a dietary component or tissue type. And as one of the key macros in a well-balanced diet, fat is essential to providing your body with enough energy to meet your performance and daily life demands. So if you want to maximize your efforts and boost your performance, it’s time to embrace the fat for good.

Fat is one of the big three macronutrients, alongside carbohydrates and protein, that your body needs for energy and other key processes. For example, fat-soluble vitamins like A, D, and E need fat for absorption.²

And while it’s clear that we need fat in our diets, it can be confusing to know how much or what type of dietary fat is best. Let’s take a look at the difference between the types of fat so that you can make the best choices for your health and your overall performance goals.

Two main types of fat are labeled as “bad” fats: saturated and trans.

What are saturated fats?

Saturated fats are a common feature in the typical Western Diet and are found in foods like:

• beef
• lamb
• pork
• bacon
• lard
• butter
• cheese
• coconut
• palm oil
• fried foods³

Most saturated fat is found in animal-based foods. And it’s earned the name “saturated” because of the number of hydrogen atoms surrounding the carbon atoms in the fat. In the case of saturated fat, the carbon atom clings on to as many hydrogen atoms as it can, so it is saturated with them.

Research shows that increased saturated fat intake raises low-density lipoprotein (LDL), also known as bad cholesterol, in the blood. An increase in LDL is a strong risk factor for cardiovascular disease.⁴

However, recent research has shown that there’s not enough conclusive evidence to suggest that saturated fat increases the risk of heart disease, but replacing it with polyunsaturated fat does have a greater impact on reducing heart disease risk.⁵

Overall, the general recommendation is to eat saturated fats sparingly and swap them for foods that contain healthy fats (and all the benefits!).

What are trans fats?

Trans fats or trans fatty acids contain partially hydrogenated vegetable oils or can be found naturally in some meats and dairy foods.⁶

Familiar sources of trans fats are:

• margarine
• vegetable shortening
• ghee
• fried foods
• baked foods
• burgers
• cookies and cakes

Current nutrition science considers trans fats unhealthy and recommends that they should not be a significant part of an athlete's diet. They can cause cholesterol to build up in your arteries and increase the risk of blood clots and heart attacks.⁷ Many countries have already banned the use of trans fats in manufactured foods.

Monounsaturated and polyunsaturated fats are widely considered to be the healthier fat options. These fats tend to be liquid at room temperature, like vegetable or olive oil.

What are monounsaturated fats?

Monounsaturated fats contain one unsaturated carbon bond. They are found in foods such as:

• olive oil
• canola oil
• avocados
• nuts
• high oleic safflower and sunflower oils

The health benefits of monounsaturated fats emerged in the 1960s, when it was found that people consuming a Mediterranean diet displayed a lower rate of heart disease. While their diet was high in fat, their main source of dietary fat was olive oil – a type of monounsaturated fat.

What are polyunsaturated fats?

Polyunsaturated fats are “essential fats.” That means the human body needs to get them from food because it cannot make them. Many plant foods and oils contain polyunsaturated fats, including:

• sunflower seeds and oil
• flax seeds
• walnuts
• safflower oil
• oily fish (mackerel, herring, sardines, trout)

Polyunsaturated fats are renowned for their beneficial effects on the heart, circulatory system, and blood. Eating polyunsaturated fats is known to lower the risk of developing heart disease.⁸

A specific type of polyunsaturated fat, omega-3 fatty acids, is particularly important and performs some key functions in your body. This powerhouse fat can help lower blood pressure, protect the heart, and have protective effects on the brain.⁹  Omega-3s are found in oily fish, edamame, walnuts, and flaxseeds.

Dietary fats play a significant role in athletic performance but are often overshadowed by the more popular macronutrients, carbohydrates, and proteins. Yet, dietary fat is a key energy source, particularly during certain types of exercise and recovery. Here are some of the main ways that the fats we eat aid athletic performance:

Providing energy

Dietary fat is an important energy source, particularly during lower-intensity exercises. In fact, it’s the most concentrated energy source and offers twice the potential of carbohydrates or proteins. When exercising, fat stored in the body is broken down into fatty acids which can be transported to the muscles for energy.

During physical activity, carbohydrates and fats are the primary energy sources.¹⁰ Carbohydrates provide quick bursts of energy, but glycogen stores can be depleted quickly. Fats, on the other hand, provide a steady energy supply during prolonged, less intense exercises, maintaining glycogen stores for when a fast energy source is needed.

If you're a runner, dietary fat is a key secondary fuel source and should make up approximately 30% of your daily calories. Opt for a few nuts pre-run or some nut butter on toast to get those powerful fat benefits.

Cell function and recovery

Fat is an integral part of the structure and function of your body’s cells, providing flexibility and integrity to cell membranes.¹¹ And it’s also important for muscle recovery. To help lower inflammation and enhance recovery, focus on “fattening up” your plate with foods like dark green leafy vegetables, flax seeds, walnuts, oily fish, and eggs.¹²

Mental focus and cognitive function

The benefits of dietary fat are not limited to physical health because they are also crucial for cognitive function and brain health.¹⁴ Healthy fats like omega-3s found in foods like salmon and walnuts, increase learning, memory, cognition, and mental well-being.¹⁵

1. The low-fat 90s myth: In the 90s, the low-fat trend was all the hype, stemming from the idea that lowering fat consumption would promote better health and weight loss. Low-fat and fat-free products erupted onto the market, but they weren’t as healthy as they seemed. Manufacturers were compensating for the bland fat-free flavors with refined carbs and added sugars. These have since been blamed for the rise in metabolic disorders, including obesity and diabetes.
2. Eating fat will make you fat: Let’s bust this myth for good – eating fat is NOT the direct cause of weight gain. Instead, an imbalance between calorie intake and calorie expenditure is to blame. So, if you eat more calories than you use during physical activity, you’re at risk of weight gain. Cutting out all fats, especially the healthy ones, will have a detrimental impact on your overall health.
3. All fat is bad for you: Wrong. That’s the simple answer. As we’ve outlined in this article, there are healthy and not-so-healthy fats. Healthy fats like mono- and polyunsaturated fats reduce inflammation and promote good heart and brain health. Whereas saturated fats should be eaten in moderation and trans fats are no-gos and should be avoided at all times.
4.  All saturated fat is bad: Saturated fat has been the target of a smear campaign for many years, being linked to heart disease and other health issues. However, more recent research suggests that not all saturated fat has the same impact on our health. For example, eating lots of fried foods, fast foods, processed meat, and sugary snacks is likely to have a worse effect on your health than the saturated fats acquired from grass-fed meat, dairy products, and coconut oil.
5. Dietary fat lowers performance: Fat is an important part of an athlete's diet with some sources recommending it makes up 20 to 35% of an athlete's caloric intake.¹⁶ Fat supports the absorption of important vitamins that are crucial for immunity, bone health, and recovery.

Fat is where it’s at. Not only is it essential to our diet, but also it provides us with energy during endurance and low-intensity exercises. Being able to distinguish between the different types of fats is crucial since it could mean a difference between positive and negative health effects.

As with everything nutrition, balance is key. Getting the right type of fat in the right quantity can boost performance and support health. More importantly, it can get you to your goals and the results you’re working toward.