Fit with Fats: Unveiling the Power of Dietary Fats on your Fitness Journey

Dietary fats are essential for hormone regulation, including those responsible for muscle growth and recovery! Let’s dive into the healthiest sources of dietary fats and address myths concerning fat consumption and weight gain, helping you to understand why fats are essential for your fitness journey.

The idea of consuming fats to stay fit might seem counterintuitive to many… However, fats, one of the three main macronutrients alongside proteins and carbohydrates, play an integral role in the optimal functioning of our bodies and our fitness outcomes.

From providing energy, helping form healthy cholesterol for nutrient transport, being key players in our steroid hormones like testosterone, estrogen and cortisol, to facilitating the absorption of vitamins, -- the benefits of fats are manifold.

In this blog post, we will delve into the significance on your fitness journey.

The Good, The Bad, and The Necessary: Understanding Fats

The word "fat" has so much information around it that it is often a confusing subject for people, and can often carry a negative connotation, evoking images of unwanted body weight and health risks

It's time to change this perception and understand fats in their full spectrum!

In the fitness industry protein and carbohydrates are constantly being pushed for performance, and muscle building, while fats are often put on the back burner of the conversation.

The truth is, that when our body fat levels get too low, it can potentially impact hormone production, including testosterone. Testosterone is a hormone that plays a crucial role in muscle growth and recovery, and maintaining optimal levels is important for bodybuilders.

Dietary fat also plays a role in hormone production. Fats are essential for the synthesis of hormones - Inadequate dietary fat intake, particularly healthy fats, can potentially affect hormone production and balance.

We want to aim for about 25-40% of our total calories to come from dietary fats for optimal health, depending on your personal preference, goals and the health of your gut.

First fats were demonized…

We saw a huge increase in “low fat” products… but the demonization of fats was based solely on triglycerides and cholesterol, and was a terrible misconception that has been debunked by more recent research.

This highlights the importance of understanding the complexities of nutrition science and the need for evidence-based recommendations rather than oversimplified assumptions

Then they were put on a pedestal

When the new research showed the it was infact primarily seed oils and refined carbohydrates and sugars that were elevating triglycerides (and cholesterol being the transporter of triglycerides) all of a sudden the pendulum swung the other way and we saw ketogenic and atkins diets being pushed on the population.

The keto and Atkins diets are often praised for rapid initial weight loss due to water weight and glycogen depletion. These diets induce ketosis, promoting fat burning, but extreme carbohydrate restriction is not necessary for fat loss. Its more about improving your TDEE (total daily energy expenditure) through lifestyle factors and eating in a moderate calorie deficit for sustainable weightlos.

Concerns also arise regarding the long-term health effects of these diets due to potential nutrient deficiencies, and limited dietary variety. As well sustainability can be challenging, as completely cutting out carbohydrates may not be feasible in the long run. Individual responses to these diets vary, and while some may benefit, others may be more susceptible to negative health effects.

Classifying Fats

Fats can be broadly classified into saturated and unsaturated fats.

Saturated fats are typically solid at room temperature, like butter or lard, and are found primarily in animal products.

Short-Chain Fatty Acids: These are saturated fats with fewer than six carbon atoms. Examples include butyric acid, found in butter, and caproic acid, found in certain animal fats.

Medium-Chain Fatty Acids: These are saturated fats with 6 to 12 carbon atoms. Medium-chain fatty acids are relatively easier to digest and quickly metabolized for energy. Examples include lauric acid, found in coconut oil and palm kernel oil, and caprylic acid, found in dairy products.

Long-Chain Fatty Acids: These are saturated fats with more than 12 carbon atoms. They are the most commonly found saturated fats in the diet. Examples include palmitic acid, found in palm oil and animal fats, and stearic acid, found in beef, pork, and cocoa butter.

Very-Long-Chain Fatty Acids: These are saturated fats with more than 20 carbon atoms. They are less common in the diet but can be found in certain fats and oils. Examples include arachidic acid and lignoceric acid.

Unsaturated fats, on the other hand, are generally liquid at room temperature and are found in plant-based foods and oils. They can be further divided into monounsaturated and polyunsaturated fats. These types of fats can contribute positively to heart health when consumed in moderation.

Unsaturated fats can be categorized into two main subgroups based on their chemical structure:

Monounsaturated Fats: Monounsaturated fats have one double bond in their fatty acid chain. This double bond creates a kink in the fatty acid structure. Foods rich in monounsaturated fats include:

Olive oil

Avocados

Nuts (such as almonds, cashews, and peanuts)

Seeds (such as sesame seeds and pumpkin seeds)

Nut butters (such as almond butter and peanut butter)

Polyunsaturated Fats: Polyunsaturated fats have two or more double bonds in their fatty acid chain. They are further classified into two subgroups:

a. Omega-3 Fatty Acids: Omega-3 fatty acids are a type of polyunsaturated fat with the first double bond occurring at the third carbon atom from the methyl end of the fatty acid chain. Omega-3 fatty acids are known for their potential health benefits. Food sources of omega-3 fatty acids include:

Fatty fish (such as salmon, mackerel, and sardines)

Flaxseeds

Chia seeds

Walnuts

Hemp seeds

b. Omega-6 Fatty Acids: Omega-6 fatty acids are a type of polyunsaturated fat with the first double bond occurring at the sixth carbon atom from the methyl end of the fatty acid chain. While omega-6 fatty acids are essential for the body, the Western diet tends to have an imbalance of omega-6 to omega-3 fatty acid ratios. Food sources of omega-6 fatty acids include:

Vegetable oils (such as soybean oil, corn oil, and sunflower oil)

Nuts (such as almonds, pine nuts, and Brazil nuts)

Seeds (such as sunflower seeds and sesame seeds)

Poultry (chicken and turkey)

Trans fats, another type of fat, are typically formed during the process of hydrogenation, which solidifies liquid oils. Consumption of trans fats has been associated with an increased risk of heart disease, stroke, and type 2 diabetes.

Fueling your Fitness: The Role of Fats

In the context of fitness, fats serve several important functions.

• Energy Provision: Fats are a dense source of energy, providing 9 calories per gram, more than double that of proteins and carbohydrates. During prolonged, lower-intensity activities, our bodies primarily rely on fat reserves for energy.

• Nutrient Absorption: Fat-soluble vitamins such as Vitamins A, D, E, and K require fats for effective absorption in the body. These vitamins play crucial roles in various body functions, including bone health, immune function, blood clotting, and antioxidant activities.

• Hormone Regulation: Fats are vital in the production of hormones like testosterone and estrogen, which are key to muscle growth and recovery, and overall body balance.

• Thermoregulation and Cushioning: Fats assist in maintaining body temperature and provide cushioning to protect vital organs against impacts.

Incorporating Fats into your Fitness Regime

Timing: It is beneficial to consume fats as part of main meals rather than pre or post-workout. Fats take longer to digest, so consuming them closer to workouts may slow down digestion and hinder optimal nutrient absorption during exercise. Save fats for meals that are further away from your workout sessions.

Variety: Aim for a wide variety of fats in your diet to ensure you receive a range of essential fatty acids and nutrients. Include both unsaturated and saturated fats. Examples of unsaturated fats include avocados, olive oil, nuts (almonds, walnuts), seeds (chia, flaxseeds), and fatty fish (salmon, mackerel). Saturated fats can be found in coconut oil, grass-fed butter, animal fats (beef, pork), and full-fat dairy products.

Focus on Omega-3s: Prioritize consuming omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for overall health.

Flaxseeds

Chia Seeds

Hemp Seeds

Pumpkin Seeds

Sunflower Seeds

Fatty Fish

Cod liver oil

Grass fed beef

Reduce trans fats and omega 6s -

• Trans Fats:

Margarine (choose trans-fat-free options)

Shortening

Deep-fried foods (French fries, fried chicken)

Packaged snacks (cookies, chips) made with partially hydrogenated oils

Commercially baked goods (cakes, pastries) made with hydrogenated oils

• Omega-6 Fatty Acids (moderation is key):

Vegetable oils (soybean oil, canola oil, corn oil, sunflower oil)

Salad dressings (check labels for high omega-6 oils)

Processed and packaged foods (many contain omega-6-rich oils)

Fried foods (most places use canola oil)

Some Nuts and seeds (peanuts, almonds)

Cook with saturated fats: Saturated fats tend to have higher smoke points compared to many unsaturated fats. This means they can withstand higher cooking temperatures without breaking down or oxidizing, making them suitable for high-heat cooking methods such as frying or sautéing.

• Butter

• Beef tallow

• Coconut oil

• Avocado oil

Portion Control: While fats are an essential part of a balanced diet, it's important to practice portion control, as they are calorie-dense. Be mindful of your overall calorie intake and ensure that fats are consumed in moderation as part of a well-balanced meal plan that meets your specific fitness goals.

From hormonal balance to maintaining healthy body composition, we've covered the undeniable power of fats. So let's ditch the fear of fat and start embracing the role fat plays in optimizing our health and performance! Think omega-3s, avocados, nuts, and quality oils like olive and coconut. These bad boys bring a whole lot of goodness to the table, like improved hormone production, sharper brains, boosted energy, and better weight management.