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. 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. 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.

With that in mind, an increase in fat consumption should be considered when looking to gain mass. 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.

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. To help people be healthy at every stage of life, Michigan State University Extension delivers affordable, relevant, evidence-based education to serve the needs of adults, youth and families in urban and rural communities.

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. This article was published by Michigan State University Extension. Why is protein, carbohydrate and fat important for athletic performance? Nuts like almonds, pistachios, walnuts, and peanuts although technically a legume are all fair game.

Fat from nuts is unsaturated and has been found to reduce inflammation, which can make training easier and improve recovery time. Eating nuts has also been associated with a lower risk of heart issues , research shows.

Post-training, reach for walnuts. They have omega-3 fatty acids, which are anti-inflammatory, so toss them in Greek yogurt as a recovery snack. Their inflammation-lowering properties help you train better, recover faster, and experience less muscle soreness.

Avocados are one of the only fruits that have monounsaturated fats, which reduce inflammation, better your heart, and fill you up without filling you out. Related: These 6 Mistakes Are Causing You to Lose Muscle, Not Fat. Avocados are also high in potassium, an electrolyte your body needs to recover well and repair torn muscles, making them a smart way to satisfy post-training hunger.

Eating fish twice a week is recommended, and salmon should be at least one of those times. As an added bonus, salmon has much-needed Vitamin D, to build bone density and prevent fractures and injuries. Not what you want before a race.

Eating fish twice a week is recommended, and salmon should be at least one of those times. As an added bonus, salmon has much-needed Vitamin D, to build bone density and prevent fractures and injuries. Not what you want before a race. Well, a lot, unfortunately. This breakfast staple is loaded with saturated fat, which can contribute to heart disease if eaten in excess.

It also has tons of sodium, leading to water retention, dehydration, and bloating. Better to swap it for lean turkey sausage or grilled chicken.

Plus, bacon often has nitrates and nitrites, which some studies suggest are unhealthy. How do you know if your cake has it? If you spot it, you can do better. Be careful not to go overboard.

One tablespoon of butter has 7 grams of saturated fat, so if you need butter on your table, stick with a shaving, not a pat. Close drawer Item added to cart.

Close drawer. Orders DEKA Help. Facebook Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Whatsapp Share on Whatsapp Email.

The 5 Best Fats to Eat During Training 1. Nuts Nuts like almonds, pistachios, walnuts, and peanuts although technically a legume are all fair game. 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? 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. 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. 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.