Fats - s3.amazonaws.com · FATS What are Fats? Fats are macronutrient which proves a rich source of...

ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016

FATSWhatareFats?

Fatsaremacronutrientwhichprovesarichsourceofenergyandmuchneededfat-solublevitaminsinourdiets.Intermsofsportsperformance,wedousedietaryfatasafuelforexerciseatlowintensitiesorexerciseofverylongduration.Fatisanimportantpartofcellstructureforexampleinmusclecellsandimmunecells.ItisalsoimportantinthesynthesisofVitaminD,cholesterol,andnaturalsteroidhormones.

Whyarenaturalfatsimportantinsport?Dietaryfatshaveattractedmuchcontroversyinthelastfewyears.Itwaspreviouslythoughtthateatinganyfatmadeyoufatandthateatingsaturatedfatswasstronglyassociatedwithcoronaryheartdisease.Thisthinkingmadehealthregulatorybodiespromotelowfatproductsandencourageustodrasticallyreduceourintakeofnaturalfats.However,itisnowthoughtthatfoodsnaturallyrichinfatssuchasnuts,avocado,butteretc.insmallportionsmightactuallybegoodforregulationofappetiteandforouroverallbodycomposition.

HowmuchdoIneedasanathlete?Untilfurtherstudiesaredone,itisrecommendedthatfatintakeisintherangeof1–1.5gperkgbodymassperdayformostindividuals.Naturalsourcesoffatincludeavocado,eggs,naturalnutbutter,chiaseeds,oils,nuts,seeds,flax,hemp,cheese,dairy,yogurtandoilyfish.Naturalfatscanalsoprovideaveryhighcaloriesourceforindividualsstrugglingtomeettheirenergyneedsthroughproteinandcarbohydratealone.Equally,thoseseekingtoreducebodyfatshouldbecautiousaboutexcessivelyhighintakesoffatasfatsareverycaloriedense.

Increasingbodyweightthereforeincreasedneeds

Female65kgModerateintensityday=65kgx1g/kg=60gfat=approx.6portionsbelow

Male95kgHighintensityday=95kgx1g/kg=95gcarbohydrate=approx.9portionsbelow

ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016

Foodscontaining10goffatAvocado 1/3avocadoOilyfish Palmsizeserving(100g)Steak Palmsizeserving(100g)Leangroundbeef ½cupSeeds(flax,sunflowerchia) 2tablespoonsNuts 1/8cupNutbutter 1tablespoonHummus 1/3cupButter 1tablespoonCookingoilscoconutoil,oliveoil 1tablespoonEggs(includingyolk) 2eggsMayonnaise 2tablespoonsPesto 2teaspoonsCoffeecream 4tablespoons2%Greekyogurt 1cupHardcheese ¼cup2%milk 2cups

Tipsforhealthyfatconsumption1. Consumefatfromnaturalsources,ratherthanprocessedsources2. Keepoilsincooldarkstorageorinthefridgetopreventthemfromgoingrancid3. Choosecookingoilswisely4. Addhealthyoilstosaladdressingse.g.walnut,pumpkinseed,avocado,grapeseedandoliveoil5. Useheattolerantoilsforpanfryinge.g.Canolaoil,Sesameoil,Saffloweroil6. Switchupyournutbutteronoccasion-trycashew,sunflowerseed,almond,nutsandalwaysmake

sureyouchoose100%natural

**PleasespeakwithyourSportsDietitianforfurtherinformation**

ShouldIfollowahighfatlowcarbohydratediet?Highfatlowcarbohydrateshavereceivedsomeattentioninthemediahowevertheyarenotrecommendedforathleteswhohavehighercarbohydrateandproteinrequirementstosustaineffortsintraining.Naturallyfatrichfoodsareveryhighincaloriessoit’simportantthatathletesareeducatedonhowtoincludethemappropriatelywithintheirdiet.

ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016

Saturatedfat

- Solidatroomtemperature(e.g.butter,coconutoil)

- Mixedresearchonitslinktocardiovasculardisease

- Recommended:2tbsp/day

Monounsaturatedfat

- Beneficialforhealthwheneateninmoderation,especiallywhenusedtoreplacetransandsaturatedfats

- Recommended:2-3tbsp/day

Polyunsaturatedfat

- Liquidatroomtemperature(e.g.canolaoil,flaxseeds)

- Beneficialforhealthwheneateninmoderation,especiallywhenusedtoreplacetransandsaturatedfats

- Recommended:1-2tbsp/day

Transfat- Canbelabelledaspartially

hydrogenatedoilonfoodlabels(e.g.pre-packagedbakedgoods,somemargarines)

- Sssociatedwithanincreasedriskincoronaryheartdisease

- Recommended:limitconsumption

Omega-3fattyacids- Essentialfattyacidtoconsumefrom

thediet,asthehumanbodyisunablemakeomega-3sitself(e.g.salmon,mackerel)

- Associatedwithbeneficialhealthoutcomes,e.g.decreasedbloodclottingandanti-inflammatoryeffects

- Recommended:1-2servingsperweek

Omega-6fattyacids- Similartoomega3s,omega6isan

essentialfattyacidthatmustbeconsumedthroughthediet(e.g.grain-fedbeef)

- SmallquantitiesareneededforoverallhealthbutIfover-consumed,omega6couldcontributetopro-inflammatoryeffectsandincreasedbloodclotting

- Recommended:1-2servingsperweek