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Dietary Fats


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.

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