The GOOD and the Bad: FATS
The right fats are essential to performance and recovery
In our society today, there are so many “fad” diets that are publicized for weight loss. Just in a quick google search there are several different diets listed such as Atkins diet, Paleo diet, Ketogenic diet, South Beach diet, carnivore diet, raw food diet, Mediterranean diet, etc…
The diets listed include low carbohydrate-high protein, high carbohydrate-low fat, and low carbohydrate-high fat, so this can really be somewhat confusing. Coach Aaron Heers posted a great video on our YouTube page on “How to Lose Weight.” Number one on his list was caloric deficit. Although the quantity of calories drops, the quality of the foods utilized to fuel the body should not.
The three main macronutrients of the foods we consume are carbohydrates, proteins, and fats. Several “fad” diets over the years focus on low-fat consumption, while others, such as the ketogenic diet, focus on high fat consumption. Knowing which fats to consume can play a significant role in weight goals and athletic performance/recovery.
Types of Fats
There are two main types of fats: saturated fats and unsaturated fats. Saturated fats are fats that are usually solid at room temperature. Examples of these fats include butter, lard, fatty beef, pork, chicken with the skin, ice cream, and cheese. Saturated fats increase the bad cholesterol in your blood known as low density lipoprotein (LDL). As the LDL cholesterol rises, the risk for heart attack and stroke also increase.
Although saturated fats are not great options, unsaturated fats have shown to be very beneficial to overall health. Examples of unsaturated fats include vegetable and nut oils, fish, avocados, seeds, and nuts. Unsaturated fats increase the high density lipoprotein (HDL) cholesterol in the blood, which is our good cholesterol. The HDL cholesterol actually transports LDL to the liver where it is broken down and removed from the body.
Unsaturated fats are less packed and dense than saturated fats. Therefore, they spoil more quickly than saturated fats. This can be very important to remember when grocery shopping because manufacturers love to use saturated fats to increase the shelf life of products. Even packaged baked goods that we usually think of as being high in carbohydrates can be packed with saturated fat in order to increase their expiration date. This is why it is important to look at labels and shop the perimeter of the store when buying groceries.
Fats and Performance
Fats account for 9 calories per gram as opposed to 4 calories like protein and carbs. Taking in more good calories helps the body rebuild and repair, making it more resilient for the next workout or competition.
Athletes who compete in longer aerobic events have benefited from higher amounts of fats in their diets. This could include cycling, marathon runners or triathletes competing in events lasting more than an hour. Healthy fat consumption can help these athletes meet their energy needs in order to improve overall performance.
The more an athlete trains, the better the muscles ability becomes at burning fat. As an athletes overall fitness level increases, fat not only provides energy, but also helps to conserve carbohydrate stores. This is important for overall endurance. Several studies have shown that athletes who eat a medium-fat diet as compared to a low-fat diet can perform significantly longer before exhaustion sets in.
On the flip side eating high amounts of saturated fats (fried foods) leading up to games or competitions can reduce the body’s ability to absorb water, making the athlete feel sluggish. This also increases the risk of cramping and soft tissue injuries.
Fats and Recovery
Fats are also helpful in the recovery process, especially omega-3 fatty acids. Increased availability of omega 3’s in the muscle cell can help to build and maintain muscle. These fats increase the muscle building response to insulin and amino acids that are released during physical activity.
Foods high in omega oils also help to reduce inflammation which is great for athletic recovery. The human body cannot manufacture these omega-3 fatty acids, so it is important to get them from unsaturated fats in the diet. Examples of foods high in omega-3 fatty acids include cold water fish (mackerel, salmon, sardines, herring, and cod), oysters, walnuts, flax seed, and chia seeds.
As an athlete, or healthy individual who does not require a specialized diet, it is important to focus on increased consumption of minimally processed food rather than trying to restrict total fat intake. Just because something is labeled as “low-fat” does not mean it is healthy or better for weight control. Many times these foods are high in refined starches and added sugar. Therefore, if it comes with a ton of packaging or through a window, it is likely not the nutrition needed to properly fuel the body.
