Dietary Fat intake and Active Individuals (part 2)


Apr 6, 2020

 by Thomas Sampson
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There is some fats that have gained a bad rap. Medical research has linked diets high in saturated fat and cholesterol to many diseases such as cancer, heart disease, and obesity. The fact is though that some fats are essential to our health. What it comes down to is balance and moderating the type of fats as well as how much you include in your diet.

Both athletes and active individuals need to watch their daily fat intake to allow for the consumption of carbohydrates and proteins. Focusing on healthy fat sources helps to maintain a healthy weight, aerobic capacity, and lowers inflammation in the body. It also is correlated with improved health markers such as High-Density Lipo Protein or good cholesterol (HDL) and Low-density Lipo Protein or bad cholesterol (LDL).

The main issue with fats is that people eat too much of them. Too much fat and too much of the wrong type of fat and not enough good fat. The ultimate goal for athletes and most people (for those of you that count macros) would be to make sure fat accounts for 30% of your daily caloric intake or less, maximize the amount of omega 3’s and minimize saturated fats and cholesterol.

Some of the primary functions of fat are:

  • To provide fuel during exercise
  • To provide insulation as body fat stores
  • Aid in the absorption of fat-soluble vitamins
  • Act as an energy storehouse so to speak
  • To supply essential fatty acids
  • To provide padding for organs
  • Serves as a component of cell membranes and structures
  • Promote healthy skin
  • Supply the building blocks for biomolecules

For athletes and active people, getting enough fat in their diet is usually not the problem, in most cases, it is exactly the opposite. Fats are essential to health, yes, but too much of the wrong kinds of fat can be counterproductive. Too much fat can lead to health problems such as heart disease, obesity, and certain forms of cancer.

Most experts recommend keeping fat intake to approximately 20-30% of your daily intake. The “International Olympic Committee” recommends no less than 15-20% daily caloric intake and not more than 30%. Since most individuals consume between 2000 and 3000 calories a day it is easy to get a large dose of fat in the diet. Therefore, the right kinds of fat become a major focus.

Different kinds of fat include:

  • Triglycerides (glycerol and 3 fatty acids)
  • Fatty acids (saturated, monounsaturated, polyunsaturated)
  • Essential fatty acids (linoleic, alpha-linolenic)
  • Omega 3’s (EPA/DHA)
  • Gamma-linolenic (GLA)
  • Medium chain triglycerides
  • Phospholipids
  • Lecithin
  • Cholesterol

In our next article, we will talk about fat digestion and go over what types of foods one should look to incorporate weekly to get the right amount of good fats.

Thomas Sampson CFL-3, USAW-2, Sports Nutritionist

International sports science association. Sports nutrition. 5th edition. 2018 carpinteria CA

Nancy Clarks Sports Nutrition Guidebook. 4th edition. 2008 champaign IL