Sports Nutrition 101 - Fats
5/12/2009 12:00:00 AM
May 12, 2009
Fat IS needed in the body; however, you just don't need as much of it as carbohydrate or protein because it is more calorie dense (has more calories per gram).
Fat slows down digestion more than any other nutrient so you want to consume small amounts of fat often throughout the day. Examples would be peanut butter on a bagel, cheese on a sandwich, olive oil on vegetables or avocado in a wrap.
Too much fat in the diet can cause numerous health problems, including high cholesterol, high blood pressure and extra body fat storage. Yes - even for college students! If your body gets more fat than it needs, it stores it as triglyceride in adipose (fat) tissue.
In regards to exercise, you DO NOT want to consume large amounts of fat pre, during or post exercise because it will slow how fast carbohydrate gets to your blood. During exercise, we want carbohydrate and protein to be able to get to the muscle quickly and fat inhibits that process so eat lower fat items right around exercise.
Purpose
- Fuel during exercise
- Transports and stores fat-soluble vitamins: A, D, E, K
- Cushions internal organs
- Helps regulate body temperature / provides insulation
- Supplies essential fatty acids
Types of Fats
- "Bad" or saturated - fats that contribute to high cholesterol, high blood pressure and body fat
- "Good" or unsaturated - fats that aid in good blood health (omega 3 and omega 6 fatty acids)
How much should be in your diet?
- 30% of total calories - with 10% coming from saturated "bad" fat
Good Fats - Best Choices
- Nuts, seeds, peanut butter
- Flaxseed, flaxseed oil
- Olive oil
- Avocado
- Omega 3's from fish (salmon)
Bad Fats - Limit in Diet
- Fried foods
- Pastries & dessert foods
- Creamy sauces / dressings
- Regular sour cream, cream cheese, mayonnaise
Serving Size
- 1 Tbs. peanut butter
- 1-2 Tbs. chopped nuts
- 2 Tbs. avocado
- 1 Tbs. olive oil / other oil
- 1 Tbs. dressing, sour cream, mayonnaise, cream sauce
- 2 Tbs. light dressing, sour cream, mayonnaise, cream sauce
