Here some of the main functions of dietary fat:
• To be an energy storehouse
• To protect organs and body structures in the form of a pad
• To be a source of fuel
• To help the body with the transportation of vitamins A, D, E&K (fat-soluble)
• Acts as body fat stores, to provide insulation for the body
• Helps to form our brain and nervous system
Fats to eat
Egg whites
Fish
Turkey
Chicken
Skim milk products
Olive oil
Corn oil
Peanut oil
Safflower oil
Sunflower oil
Most nuts
Cottonseed oil
Margarine
Fats to avoid or very low intake
Pork sausage
Cream cheese
Bologna
Hamburger
Fatty animal meats
Excessive egg yolks
Kidneys
Whole milk products
Bacon fat
Custard
Coconut oil
Butter
Palm oil
Mayonnaise
Mayonnaise salad dressings
Fats and performance
• Keep intake of saturated fats and cholesterol to a minimal
• Avoid having excess body fat as you can easily be classified as an Endomorph and become slow in movement
• Pre and post-workout/competition meals should be low in fat as it increases the stomach emptying time, delaying nutrient delivery
• Limit your calories from fats to 30% or less daily
• Always ensure essential fats are included in a meal where fats are present
Fat Supplement
• Fish oil: reduction of the risk of cardiovascular diseases leading to stroke, prevention of inflammation and muscle breakdown, enhancement of joint health and improvements in brain functioning.
• CLA: muscle hypertrophy, strength building and fat loss.