The short answer to the question posed above is, no, not necessarily.

Fat is an essential macronutrient (source of dietary calories and therefore energy) that has the misfortune of sharing the name of an undesirable physical characteristic. For he past several decades, researchers and scientists have thought that dietary fat was BAD and that it needed to be limited if not removed from our diets. We are finding now; however, that fat is actually good for us. It is an essential component of our diet and not something to be feared. Having said that, running out for a fast food burger and a large order of fries is not quite the type of fat I had in mind. Per gram, fat does contain more that twice the amount of calories of either carbohydrates or protein, so too much will displace the important other calories you need from carbohydrates and protein and could add undesirable weight gain, but then again, too much of any food will tip the scale. Recognizing the beneficial qualities of fat, its myriad functions, and healthy sources of fat is important, so from the point of view of an athlete and with athletic performance in mind, let’s talk about what foods provide beneficial fats and when we should eat them. Quality, quantity, and timing are always the key elements in sport nutrition.

How can fat be good for athletes?
- Fat is a source of energy during low-moderate intensity exercise (Think of going for a brisk walk or jogging around the field in a soccer match when you don’t have the ball, or going out for an easier day of cycling. Your body is using its fat, stored in muscles and other tissues to provide the energy needed for these activities).
- Fat is an essential component of our cell walls and neurons.
- Fat can help reduce inflammation
- Fat acts as a source of internal padding and protection for our vital organs

So where should we get this fat?
The type of fat that we want to have in our diets should come from whole food sources instead of processed food. Nuts, seeds, avocados, whole grains, plant oils, soy products, and lean meat all have great sources of fat that we WANT to have in our diets. Processed, manufactured foods like fast food, and packaged snack foods also contain fat, though as athletes these are foods that we like to keep to a minimum and only consume occasionally. Think of the whole package. A nut is going to provide a lot of other beneficial nutrients in addition to being a good source of fat, whereas a French fry doesn’t provide much nutritional bang for your buck!

When should we eat fat?
The sources of fat that I am advocating, whole foods, should be a part of your daily diet. Limiting fatty food directly before and after competition (focus more on lots of carbohydrates and a little protein) may help the preparation and recovery processes; however, a consistent diet rich in whole grains, vegetable oils, fruits and vegetables will provide you with the fat necessary to keep your neurons healthy, provide energy, keep your cells healthy, and calm inflammation.

Cooking Tips:
- Cook with olive oil or canola oil
- Bake with canola oil
- Sauté or roast vegetables with olive oil
- Make your own salad dressing – vinegar and/or lemon juice, & olive oil
- Make your own trail mix as a snack
- Think whole grains – lots of good vitamins/mineral and important fats
- Have a tuna fish sandwich once or twice a week
- Try canned or foil packed salmon – it is wild and a great source of healthy fats