My thoughts on FATS

Sandra Harrell, DPT, MS
May 31, 2024

Fats tend to get a bad rap for various reasons and it tends to be one of the macronutrients that people will limit or avoid. However, it’s also important to ensure you’re consuming enough fats in your diet.

Here are a few reasons why:

Energy Source: Fats are a dense source of energy. They provide 9 calories per gram, which is more than twice the energy provided by carbohydrates or proteins. This makes fats a valuable energy reserve, especially for athletes.
Essential Fatty Acids: Fats supply essential fatty acids, such as omega-3 and omega-6, which the body cannot produce on its own. These fatty acids are vital for brain function, inflammation regulation, and overall cell health.
Absorption of Vitamins: Fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K). These vitamins play crucial roles in vision, bone health, immune function, and protecting cells from damage.
Hormone Production: Fats are involved in the production of hormones, including sex hormones like estrogen and testosterone. These hormones regulate many bodily processes, including growth, metabolism, and reproduction.
Insulation and Protection: Fats provide insulation to help regulate body temperature and protect vital organs by cushioning them against physical shock.
Satiety and Taste: Fats contribute to the feeling of fullness and satiety after meals, helping to control appetite. They also enhance the flavor and texture of foods, making them more enjoyable to eat.
Brain Health: Fats, particularly omega-3 fatty acids, are important for brain health. They support cognitive function, mental clarity, and emotional well-being.
Skin and Hair Health: Fats help maintain healthy skin and hair by providing essential nutrients and maintaining proper hydration and cell structure.

While fats are essential for good health, it is important to consume them in moderation and focus on healthier types of fats, such as monounsaturated and polyunsaturated fats, while limiting the intake of trans fats and saturated fats.

Everyone’s needs will look a little different, depending on whether you have performance or weight loss goals. Therefore, it’s important to ensure your diet reflects the goals you’re looking to achieve.

Are you hungry during training or are you someone who has a hard time eating before meets?

Are you someone who’s training hard but your body doesn’t seem to look the part?

There is likely something amiss with how you’re currently fueling.

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Until next time,

Sandra

PS - You don’t have the same body as the person next to you. So why would you train and fuel the same way as them? Tailor your training and nutrition so it fits YOU instead of doing cookie-cutter programs that don’t work. Sign up for 1:1 coaching with me.

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