latest news

The importance of healthy fats for athletes

 The importance Of healthy fats for athletes

The importance of healthy fats for athletes

The importance of healthy fats for athletic performance

   1. Healthy fats provide the body with the energy needed to               perform better

   2. Help in hormone production

   3. Help reduce inflammation

   Examples of foods rich in healthy fats

Focusing on protein and carbohydrate levels in the sports diet, it is easy for an athlete to forget the importance of healthy body fat. The body needs two categories of fatty acids to function properly: omega-3 and omega-6 fatty acids. Medium and intensive training requires both carbohydrates and fats for fuel. Hormones and other molecules produced from fat are important for maintaining the balance of biochemical reactions that drive life.

The importance of healthy fats for athletic performance:

1. Healthy fats provide the body with the energy needed to perform better:

Body fat provides energy to stimulate activity. When carbohydrates represent the majority of energy during short or low-intensity exercises, fat makes up the majority of energy during long or more intense exercises. Fat should not be less than 15 per cent of daily calories, according to Colorado State University's extension service. For endurance athletes, up to 75 per cent of energy needs can be met through body fat.

2. Help in hormone production:

Hormones are chemicals that control the balance of the body's biochemical reactions, and help with growth, development, recovery and general health. Many hormones are produced from molecules derived from essential fatty acids, such as omega-3 and omega-6 fat.

Steroid hormones that control how the body responds to high energy requirements and maintain the balance of minerals, and sex hormones that drive muscle growth are derived from fat and fat deficiency in the diet will prevent these hormones from balance; This weakens sports performance and recovery.

3. Help reduce inflammation:

The damage caused by exercise affects strength and endurance. This damage also leads to muscle inflammation. When the muscles are inflamed, the athlete feels pain and also loses strength and significant mobility. Omega-3 fatty acids are particularly necessary to regulate the level of inflammation in the body. According to the Linus Bowling Institute, a low diet in omega-3 fat, while high in the most common omega-6 fat, can guide the body towards inflammation; This weakens the recovery.

Examples of foods rich in healthy fats:

Omega-6 fat is very common in the modern diet as it can be found in most vegetable oils, nuts as well as meat and dairy products. Omega-3 fat is rarer, although some are found in most foods containing Omega-6 fat.

Foods rich in omega-3 fat include walnuts, cold water fish such as salmon, flaxseed, soybeans, soybean oil, tofu and canola oil. Many experts also recommend eating no more than four to five times as much omega-6 fat as omega-3 fat, according to the Linus Bowling Institute. Athletes may want to take an omega-3 supplement derived from fish or krill oil to ensure nutritional balance.
No comments
Post a Comment

    Reading Mode :
    Font Size
    lines height