The Truth Behind Fats
Fats are a nutrient often misunderstood but crucial for optimal performance. In this blog we’ll debunk myths, uncover the best sources, and highlight why fats are your friend when it comes to increasing your performance in the gym.
The Importance of Fats:
Fats are not the enemy; they're essential for overall health and performance. They provide energy, support cell growth, aid in hormone production, and cushion vital organs. For powerlifters, fats are a sustainable energy source, crucial for long training sessions and recovery.
Good Fat Sources for Performance:
1. Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and trout, omega-3s reduce inflammation, enhance joint health, and boost cognitive function which is key for strategic lifting.
2. Avocado: Rich in monounsaturated fats, avocados offer sustained energy and promote heart health, helping lifters stay strong and focused.
3. Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds provide healthy fats, fiber, and protein, supporting muscle repair and growth. These are my go to.
4. Olive Oil: A staple in the Mediterranean diet, olive oil contains monounsaturated fats and antioxidants, benefiting cardiovascular health and overall well-being.
Fats to Avoid:
While some fats fuel performance, others hinder it. Steer clear of trans fats and excessive saturated fats found in processed foods, fried items, and baked goods. These fats increase inflammation, impair artery function, and compromise athletic performance.
Optimal Fat Intake for Performance:
There’s no one size fits all approach and macros may need to be adjusted but aim for 20-35% of your daily calories from fats. For a powerlifter consuming 3,000 calories per day, this translates to 67-117 grams of fats daily. Experiment with ratios to find what works best for your energy levels and recovery.
Conclusion:
Embrace fats! They're not only vital for performance but also contribute to long-term health and well-being. Prioritize wholesome sources, avoid harmful fats, and tailor your intake to optimize strength gains and overall athletic success.
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