Fat
Healthy fats are crucial for training, recovery, and long-term well-being — especially when sourced from whole, nutrient-dense foods.
Dietary fat is an essential nutrient that supports hormone production, brain function, cell structure, and the absorption of fat-soluble vitamins (A, D, E, and K). Far from being the enemy, healthy fats are critical for long-term health and consistent training performance.
Unsaturated fats — found in foods like avocados, nuts, seeds, and olive oil — are linked to improved cardiovascular health and reduced inflammation. These fats are especially important for endurance, recovery, and hormonal balance. In contrast, excessive intake of saturated and trans fats may contribute to health risks when consumed in large amounts over time.
For athletes and active individuals, dietary fat provides a steady fuel source for lower-intensity training and supports energy balance across longer periods. It’s also key for mood, concentration, and resilience to physical stress.
Incorporating healthy fats into each meal not only enhances nutrient absorption but helps sustain energy levels throughout the day — an often-overlooked component of consistent progress.
Recommended Daily Intake
- Women: 20–35% of total daily calories
- Men: 20–35% of total daily calories
- Upper Limit: Saturated fat should be limited to <10% of daily calories
Deficiency Symptoms
- Dry skin or brittle hair
- Poor vitamin absorption (A, D, E, K)
- Hormonal imbalances
- Low energy
Common Food Sources
- Avocados
- Nuts (almonds, walnuts, cashews)
- Seeds (chia, flax, pumpkin)
- Olive oil and other plant oils
- Fatty fish (salmon, mackerel, sardines)