The Truth About Fat: Why Athletes Need It & How to Get the Right Balance

Fat has a bad reputation in the world of health and fitness, but it's actually essential—especially for athletes. It’s not just about energy; fat plays a crucial role in overall performance, endurance, and recovery. Recent research even suggests that omega-3 fatty acids may have benefits for aging and longevity (Science Focus). Let’s break down why fat athletes need fat and how you can ensure you’re getting the right balance in your diet.

Why athletes need fat

Long-lasting energy Fat is a slow-burning fuel source, making it vital for endurance athletes. While carbohydrates support higher intensity exercise, fat helps sustain activity over long distances and prolonged efforts.
Supports recovery and reduces inflammation Healthy fats, particularly omega-3s, help reduce inflammation and support muscle recovery. This is key for preventing injury and keeping you performing at your best.
Essential for hormone production Fats play a major role in producing hormones like testosterone and oestrogen, which play a much bigger role in your health and well-being than you realise, and are critical for muscle growth and metabolism.
Absorption of vitamins: Fat is crucial for the absorption of fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins support vision, immune function, bone health, and blood clotting, making them essential for peak performance.

Good fat v bad fat

Not all fats are created equal. While healthy fats fuel your performance, some can have negative effects on your health. For example, trans fats which are found in processed foods, margarine, and fried items increase inflammation and raise cholesterol levels, increasing the risk of heart disease. In addition, saturated fats from processed meats and fried foods can contribute to cardiovascular issues.

Good fats for sports nutrition — Good Fats

Focus instead on getting the fat you need from whole foods. Here are some suggestions for you to try, which have other benefits too:

Avocados: Great for heart health and loaded with monounsaturated fats. Also rich in vitamin E, which supports skin and immune health.
Nuts and seeds: Almonds, walnuts, chia, and flaxseeds provide protein, fibre, and essential fatty acids. They are also excellent sources of vitamin E and B vitamins for energy metabolism.
Fatty fish: Salmon, mackerel, and sardines are packed with omega-3s to fight inflammation. They also provide vitamin D, which supports bone health and immune function.
Olive oil: A powerhouse of antioxidants and heart-healthy fats.
Eggs: A complete protein source with essential fats to fuel performance. They are also rich in vitamins A, D, E, and B12, which are crucial for energy production and overall health.

Remember, balance is key! While fat is essential, it should complement—not replace—carbohydrates and protein in your diet. A well-balanced diet should include about 20-35% fat.

Final thoughts

Fat isn’t the enemy; it’s an essential nutrient that plays a vital role in energy production, recovery, and overall performance. By choosing the right types of fats and balancing them with other macronutrients, you can optimise your training, endurance, and recovery.