FATS

Fat is a useful energy source during moderate or low intensity exercise. Fat plays an important supporting role in energy production by acting as a back-up source when restricted carbohydrate stores are depleted. Dietary fat is also important for absorbing the fat soluble vitamins (A, D, E and K). It also plays a role in other functions including joint health, hormone production, heart health, brain function, mood and focus.

Like protein, some fats are essential for key biological processes but cannot be made in the body and must be supplied in the diet. These are known as essential fatty acids (EFAs) and include omega 3s and omega 6s. Omega 3s in particular are vital for athletes, as they perform functions that help create the environment for optimum muscle recovery. They assist by preventing muscular inflammation, producing and regulating the hormones that trigger muscle growth and repair, and maintaining cellular integrity to ensure all muscle cells take in the nutrients they need to function and grow.

Dietary fat can be of both animal (dairy, meat) or plant (oils) origin. Fish and flaxseed are good sources of Omega 3 fatty acids, while Omega 6s can be found in corn, soy, canola and sunflower oil.