Fats play an important role in having a solid nutrition plan.  Although most people, athletes included, perceive fats in food negatively, there is no sound reason to avoid fats altogether in one’s diet.

Fats serve many purposes in the human body, including but not limited to:

-A source for energy

-As insulation and protection of organs

-Help regulate the uptake and excretion of nutrients

-The formation of healthy cell membranes

So how does fat play a role in athletic performance?  The biggest benefit of fat comes as an energy source during exercise, specifically, low-intensity exercise.  With increasing intensities, the body begins to gradually shift from fat to carbohydrates as its primary source of fuel.  Knowing that fat provides an adequate energy source, athletes should not have a negative view of this macronutrient.  Granted, consuming a high amount of fat in one’s diet can lead to cardiovascular disease, obesity, and diabetes.  However, having a diet that is non-fat or lowfat in nature can have negative effects on an athlete’s performance and lead to the underconsumption of various meats and dairy sources that provide athletes with quality sources of protein and other essential vitamins and minerals.

With this information in mind, athletes should seek to have an adequate amount of fat in their nutrition plan.  After reviewing their total caloric need, an athlete should consume between 15-35% of his calories from fat.  The higher end coming during longer periods of heavy training or higher intensity training.  Lower intake limits should only be considered for athletes who need to lose weight in order to increase their performance.  And in rare cases, athletes who need to decrease elevated cholesterol levels should consider a lower intake of fat, but this should be regulated by a knowledgable registered dietitien.  Athletes that consume less that 15% of calories from fat run the risk of lowering their metabolism and decreasing their muscular development.