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.