Why should athletes consume fat?

Macronutrients are important for athletic performance as well as general health.

You have likely heard about the importance of protein, especially when it comes to athletic performance and improving body composition. But what about other macronutrients, specifically carbohydrates and fats? How do these play into athletic performance? If you are not an athlete, but you are physically active, do protein, carbohydrates, and fats also play an important role?

Protein

I have discussed the importance of protein and recommended intake for athletes and other recreationally active individuals in a previous article. It is likely you already know that protein rebuilds muscle but it has many other important functions. Proteins are building blocks for other bodily tissues including bone, cartilage, skin, and blood. Additionally, proteins are needed for the production of different enzymes, vitamins, and hormones. Obviously, protein is very important. What types of protein-rich foods should we consume? The best sources of proteins include lean meats and poultry, eggs, seafood, beans and peas, and nuts and seeds. It is important to consume protein from a variety of sources, as sources such as fish and seeds provide other l nutrients such as numerous vitamins, minerals, and essential fatty acids. For further information refer to the International Society of Sports Nutrition stand on protein and exercise.

Carbohydrate

Carbohydrates seem to be getting negative publicity in the press lately, so are they really important for physically active individuals? You bet. Not only from an athletic perspective, but carbohydrates are also important for general health. Carbohydrates provide energy for the body including our muscles, brain, nerves and other body tissues. Anytime we are performing an activity in which we need a lot of energy and fast, such as resistance training and carrying bags of mulch, carbohydrates are the predominant energy source during those activities. Even at rest (for example: lying in bed, sitting on the coach), our bodies still use carbohydrates, but fat is usually the major energy source during those conditions. Additionally, carbohydrates help us recover from physical activity, and prevent and reduce the breakdown of proteins in the body. The best sources of carbohydrates are typically those from foods that provide other nutrients such as dietary fiber and phytochemicals. These include whole grains such as oatmeal and wheat, and fruits and vegetables.

Fat

Fats are also sometimes seen as negative, but this cannot be further from the truth. Fats serve numerous functions in the body including protecting our organs, helping absorb and manufacture some important nutrients, manufacturing some hormones, and also providing a source of energy. These functions are very important for general health, and for physical activity. Although, carbohydrates tend to predominate during physical activity, we still use some fat as fuel. During lower intensity physical activities and physical activities performed for a long duration, fuel from fats can be the predominate energy source. Some of the best sources of fats include olive oil, walnuts, fish, peanuts, and almonds. If you currently do not consume fat from these sources, make a goal to begin adding this kind of variety to your fat intake.

Although protein, tends to get all of the glory when we think of physical activity, both carbohydrates and fats are also important. They both provide energy along with a host of other functions. For more information about good food sources high in protein, carbohydrates, and/or fats please visit the United States Department of Agriculture Choose MyPlate website.

Do you want to learn more?

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Our programs cover all areas of health, from buying and preparing nutritious, budget-friendly food to managing stress, preventing or living well with diabetes and optimal aging – MSU Extension has the information you need in a format you can use, in-person and online. Contact your local MSU Extension county office to find a class near you.

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We know protein is essential for muscle development and carbs are needed for energy, but what role do fats play?

Facts about dietary fat:

Fats have more calories per gram (9) than both protein and carbohydrates (4).

Fats can be classified as monounsaturated, polyunsaturated, saturated, and trans based on their molecular structure.

Fat makes food taste better so beware of “no fat” labeled foods. Chances are they are loaded with sugar.

Fats play a crucial role in our health. Joint structure, cell membranes, and hormonal production are all dependent on adequate intake of healthy fats. There are also many vitamins including vitamin A, D, E, and K that are fat-soluble, meaning they require fat to be absorbed fully in the body. Muscle growth is also dependent on a fat-based steroid hormone, so if adequate intake of fat is not met you will not build as much muscle as possible.

What are healthy fats?

We have all heard that we should be eating “healthy” fats, but what does that mean? Almost all fats are healthy except for trans fat, some needing to be consumed in greater quantities than others. Monounsaturated and polyunsaturated fats are considered healthy fats which help to increase HDL cholesterol and decrease the more unhealthy LDL cholesterol. Foods containing omega 3 and 6 fatty acids are considered essential since the body cannot make them from other nutrients. Saturated fats have health and body composition benefits, but it is common to overeat this type of fat and should be limited.

How much fat should you be eating?

Ten percent of your bodyweight in grams of fat should be considered the minimum daily consumption. Optimal intake will be closer to ten percent of total daily calories. One thing about fat is that there isn’t much of a drawback from overconsumption of the healthier options. Over consuming protein will wreak havoc on your kidneys. Too many carbohydrates in the diet could predispose you to insulin sensitivity and lead you to pre diabetic complications. As long as calories are maintained, more healthy fats don’t pose much of a problem. With that in mind, an increase in fat consumption should be considered when looking to gain mass.

On the other hand, fat – when trying to lose weight – can serve different purposes. Decreasing fat in your diet can help lose weight more easily, since fats have more than double the calories per gram than both protein and carbs. Keeping fats high in the diet can also be helpful when attempting to lose weight as it is easier to overeat less filling carbohydrates.

When should you eat fats?

Proper nutrient timing in your nutrition plan can help maximize results. Fats are digested much slower than protein and carbs, so eating a fatty meal before, during, or immediately after a workout or game is not optimal. Carbs should be eaten closer to physical activity because of the fast absorption – they can be used immediately. Protein is also something we want to be absorbed quickly following a workout to maximize muscle growth. Eating something like barbecue post workout might seem like a good idea since you know you’re getting a lot of protein, but because of the high fat content, those amino acids won’t be absorbed until hours later. Think about eating carbs closer to activity and fats further away from competition/practice. Also consider consuming some fat and protein as your last meal of the day. Because of the delayed digestion from the fats, you can be assured to receive a gradual dose of amino acids throughout the night as you sleep.

Now that we know more about fats we should have a better idea on what healthy fats consist of, what ratios we should be eating them in, and when the best time is to eat them. Protein and carbs get the majority of the attention when talking nutrition, and rightfully so. After reading this I hope that you now have greater appreciation for the role of fats in the diet and the vital role they play in overall health and optimal athletic performance.