Performance benefits of fat
- Provides energy in endurance activities
- Helps the body maintain insulation from the cold
- Transports fat–soluble vitamins
Some fat is necessary for performance. Fat supplies energy, but not as fast as carbohydrates. Body fat does not burn easily—it needs more oxygen than
carbohydrates to be used for energy, so it is not an ideal fuel for
high–intensity activity. It also takes time for your body to transport fat from
your fat cells to your muscles. This means fat cannot fuel quick bursts of
activity. Fat does, however, provide an important fuel source for prolonged
activities. Unlike glycogen, your body can store more fat than you will ever
need.
The problem with eating too much fat
The bad news is that too much fat, especially saturated fats, can hurt your
performance and health. Highly processed, fatty foods, such as fast food, stay
in your stomach longer than carbohydrates.
A high–fat diet also contributes to obesity. Excess body fat can lower your
potential to reach optimum performance and affect your physical appearance
goals. Excessive dietary fat also increases your risk of developing heart
disease, stroke, and cancer—being physically active does not make you exempt
from these conditions.
Fat limits for peak performance
For peak performance and to maintain a healthy body weight, you should limit
your fat intake to 20 to 25 percent of your daily calorie intake, or the amount
of calories remaining after carbohydrate and protein needs have been accounted
for. Choose healthier sources of fat such as nuts, olive oil, peanut butter, and
avocados, which not only provide important nutrients, but also have added health
benefits.
