What should you know about fats?

• As exercise is prolonged in time, fats are the main source of energy and help to save muscle and liver glycogen.
• Increasing the caloric level of the diet based on healthy fats is a very good way to achieve the optimal energy needs of the athlete.
• Omega-3 essential fatty acids have an anti-inflammatory function, very important for the athlete as it contributes to the recovery of tissues.

The importance of fats

Fats must be present in any varied and balanced diet, and in that of the athlete they cannot be less. The appropriate thing is that they provide 25-30% of the total calories in the daily diet since if the fat intake is drastically reduced for fear of gaining weight, for example, we run the risk of not incorporating enough essential fatty acids.

Of course, in addition to monitoring the quantity, we must also pay attention to quality because not all fats are the same. Depending on the chemical structure of the fatty acids that make up fats, their properties will vary and, as a consequence, their effects on health.

• Saturated Fatty Acid (SFA): palmitic acid, myristic acid, stearic acid ... They are called "bad fats”Because its excessive consumption is related to a greater risk of suffering, overweight, cancer… The sources are mainly those of animal origin, such as butter, lard, tallow, cream, cream, mayonnaise, fat from meat, poultry and derivatives, cheese and whole dairy products and, as an exception, coconut and palm vegetable oils (of vegetable origin), the latter two are frequently used as ingredients in the production of industrial confectionery and sweet and / or savory snacks.
• Unsaturated fatty acids: are the calls "good" fats, since its consumption is associated with a lower risk of diseases, especially cardiovascular ones. They are classified into:
  • Monounsaturated (AGM): like oleic acid. They are found in foods such as nuts, ...
  • Polyunsaturated (AGP): linoleic acid (omega 6) and linolenic acid (omega 3). They are essential since they cannot be synthesized by the human body and must be ingested through food. Omega 6s are found in sunflower, corn, or sesame oil. And omega 3s are mainly found in (sardine, salmon, mackerel, trout, tuna, bonito ...) although they are also found to a lesser extent in white fish, fish and shellfish oils, flax seeds and fruits. dry, especially the.

What benefits can fat bring in sports practice?

• They are the main body reserve of energy, they provide 9 kcal / g.
• As exercise is prolonged in time, they are the main source of energy helping to save muscle and liver glycogen.
• It acts as a thermal insulator.
• Provides fat-soluble vitamins (A, D, E, K).
• It is part of the cell membrane (helping cell exchange).
• Unsaturated fats help prevent cardiovascular risk, reducing cholesterol levels, prevent the formation of clots, regulate blood pressure ...
• Omega 6s, among other functions, also help prevent cardiovascular diseases by reducing blood LDL values.
• Omega 3s are attributed multiple properties, highlighting in the case of athletes their anti-inflammatory and antioxidant action, very important in the recovery of tissues and to prevent cell deterioration.

A good contribution

In the case of fatty acids, the moment in which they are taken is not so important, but rather are present in the usual diet and in an adequate proportion. Saturated fatty acids should be reduced to the maximum (maximum 8% of the daily caloric intake), consume 12-15% of monounsaturated fatty acids and 5-10% of polyunsaturated of the daily caloric intake.

To achieve this, the fat intake must come mainly from virgin olive oil, although it can be alternated with sunflower oil if desired.

The consumption of fish in the athlete should be 4 times a week, two of which should be blue fish.

Add nuts to the daily diet, such as hazelnuts, almonds or walnuts, flax or sesame seeds. A nutritious snack can be a bowl of low-fat yogurt, 3 walnuts, and 1 tablespoon of sesame seeds.

It should not be forgotten that an athlete has the peculiarity of having a greater energy need derived from sports practice, increase caloric level from healthy fats in a very good way to achieve optimal energy needs.