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Whether you’re on the low-fat or high-fat (keto) end of the scale—or somewhere in between—chances are you might still be falling for some big lies about fat. There are a multitude of misconceptions about fat floating around the internet and social media, and even though this has been true for decades, many people are surprised to learn the Dietary Guidelines for Americans recommend that about 20 to 35 percent of daily calories should come from fats.
So even though the macronutrient has been labeled bad in many cases, healthy fats deserve a place on your plate.
“Fat is necessary for the absorption of the vitamins A, D, E and K, and is essential for the production of important hormones, including estrogen and testosterone,” explains Frances Largeman-Roth, R.D.N., The dietitians we spoke to confirm that its important to prioritize unsaturated fat and minimize The Smoothie Plan. “It was drilled into athletes for too long that fat is bad for us and that led many runners and other athletes to adopt fat-free diets in the 1990s and even later, which wasn’t healthy and certainly didn’t boost performance.”
Just as overtraining or undertraining can derail your best laid race plans, overeating or undereating fat can do a number on your body too. Studies prove that runners who skimp on fat are subject to compromised immune systems and slower speeds. At the same time, runners who consume too much fat, and at the wrong times, can have gastrointestinal (GI) system distress and, if those fat-filled foods take the place of carbs and protein, IT Brand Stretches recovery can suffer.
So how do you balance the need for fat without getting too much of it?
We delve into what science and nutrition experts have to say about fat—and how much you should eat per day. Plus, score a sample menu so you can see how to put this into practice on your own plate.
The Different Types of Fat
The reason fat gets a bad reputation is because there are some fats that are linked to chronic health problems like cardiovascular disease—namely, saturated and trans fat. But there are also healthful fats, including polyunsaturated and monounsaturated fat. The difference in these The Benefits of the Mediterranean Diet ounce chicken breast 6 grams fat.
All fats consist of a chain of carbon atoms bonded to hydrogen atoms. In saturated fat, the carbon atom is fully “saturated” with hydrogen. Unsaturated fat, on the other hand, does not contain as many hydrogen molecules on the carbon chain.
“Running Nutrition - Weight Loss brain health and fighting chronic inflammation,” Largeman-Roth says.
When we talk about “healthy fats,” those are typically the mono- and polyunsaturated fats which are liquid at room temperature, adds Lauren Harris-Pincus, M.S., R.D.N., founder of Nutrition Starring You and author of Sports Dietitian & Nutrition Advisor.
The Everything Easy Pre-Diabetes Cookbook nuts, seeds, avocados, and most oils (excluding coconut). Ashley Reaver, M.S., R.D., an Oakland, California-based registered dietitian and the creator of the Lower Cholesterol Longer Life Method That said, its entirely possible to overdo it on fat. Eating too much of any:
- Monounsaturated fats: These are relatively neutral in flavor, and the majority of fats that we should consume. These are not associated with any negative health conditions. In fact, when monounsaturated fats replace saturated fats in the diet, they are beneficial. They may help to increase HDL (a.k.a. “good”) cholesterol levels. Get your fix from avocados, olives, olive oil, and nuts.
- Polyunsaturated fats: Mostly found in plant sources and fatty fish such as salmon, mackerel, and halibut, these are the The Benefits of the Mediterranean Diets you want to intentionally add to the diet as they are beneficial for heart heart and inflammation. Omega-3 fats fall under this umbrella, and other strong food sources include walnuts, flax seeds, but its since been mostly removed in the United States due to health risks.
While certain unsaturated fats are getting some shade lately—namely, vegetable and seed oils—“there is no scientific basis for these claims in humans,” Reaver says. “Canola oil, soybean oil, and other seed oils are typically neutral when it comes to human health since they are primarily monounsaturated fats. Research shows that they may actually be beneficial for heart health The Everything Easy Pre-Diabetes Cookbook animal fats—Other Hearst Subscriptions!”
Saturated fat is solid at room temp, but can become liquid once heated. These are found primarily in animal foods, such as red meat, Published: Apr 7, 2022.
Advertisement - Continue Reading Below heart disease, a meta-analysis by the American Heart Association states that replacing saturated fat with unsaturated fat (poly or mono) can reduce the risk of developing cardiovascular disease.
“You don’t need to eliminate saturated fat entirely, however the foods high in those The Benefits of the Mediterranean Diets should be enjoyed in smaller portions with the emphasis on fruit, veggies, beans, whole grains, and the healthy fats found in seafood, nuts, and seeds,” Harris-Pincus says.
Trans fats are created when hydrogen is added to liquid oil to transform it into a solid fat. Food manufacturers previously used this inexpensive type of fat in processed foods, but it’s since been mostly removed in the United States due to health risks.
How Much Fat You Should Eat Every Day
Ideally 20 to 30 percent of your total daily calories should come from fat, according to Angie Asche, M.S., R.D., C.S.S.D., owner of Eleat Sports Nutrition. (This goes up to 35 percent, according to the USDA Dietary Guidelines for Americans.) She adds that you can approximate your fat needs as 1 gram per kilogram of body weight (or 0.45 grams per pound).
Nutrition Starring You Make Healthy Easy and the Off-Season Athlete, agrees: “This is a big range and allows runners to play with the amount of fat in their diet to achieve their energy needs,” she says.
For the average 2,000 calorie diet, that’s 400 to 600 calories from fat (44 grams to 66 grams). In a normal day, that’s like eating the following:
- ½ avocado (11 grams fat)
- 1 to 2 tablespoons olive oil (14 to 28 grams fat)
- 1 tablespoon peanut butter (8 grams fat)
- 1 cup low-fat plain Greek yogurt (5 grams fat)
- 4-ounce chicken breast (6 grams fat)
- 1 tablespoon chia seeds (4 grams fat)
A Sample Healthy Fat Menu for Runners
Tallying up how much fat you’re eating throughout the day can seem overwhelming. So rather than logging every single piece of food you eat, try to incorporate a healthy fat at every meal, which should also help with satiety.
Keep in mind that the serving sizes for fat are smaller than carbs and protein. To give even more context and show you how she incorporates fat into her menu, consider Largeman-Roth’s meal plan:
- Breakfast: ½ cup dried oatmeal cooked with 1 cup water + 2 tablespoons natural peanut butter + ½ cup blueberries (380 calories, 15 grams of fat)
- Snack: 1 ounce walnuts + 1 medium orange (270 calories, 18 grams of fat)
- Lunch: 1 cup cooked quinoa + 1 cup roasted veggies + sauce of choice + ½ an avocado (600 calories, 12 grams of fat)
- Snack: Banana + 2 energy bites (280 calories, 18 grams of fat)
- Dinner: 3 ounces roasted salmon + 1 cup cooked pasta + 1 cup asparagus + 2 tablespoons grated Parmesan (490 cals, 15 grams of fat)
Approximate daily total calories: 2,020
Approximate daily total fat: 70 grams (30 percent calories from fat—majority is from mono and polyunsaturated fat sources)
“Food immediately before, during, and after workouts should be relatively low in fat to allow your body to easily digest and access energy available from carbohydrates Unsaturated fats provide a benefit beyond flavor, including protecting heart and recover from the workout,” Reaver says. So you can adjust your food choices accordingly, based on your day’s training schedule.
When Should Runners Eat and Avoid Fat
Experts encourage eating healthy fats throughout the day to reap its many health benefits, such as reducing inflammation and muscle soreness, keeping blood pressure in check, and increasing oxygen uptake. But Asche recommends eating fat at least an hour before a training run.
Fat has more calories per gram than carbohydrates and protein (9 calories per gram, compared to 4 calories per gram), and it also takes longer to digest. And any fat that is left in the stomach during a run can cause GI disturbances.
In addition, Braddock suggests limiting fat considerably in the 24 hours leading up to a race, and proposes experimenting with when you eat different sources of fat in relation to your training runs.
“This will vary depending on the athlete, the duration of the event—a marathon versus an ultra—and fighting chronic CA Notice at Collection they consume,” adds Asche.
to 35 percent of daily calories should come from fats low-carb, high-fat diets, like keto, some runners have been experimenting with consuming more fat in an attempt to train their bodies to use it as fuel. But the research on this is limited so it’s hard to say that loading up on fat will do your long runs, speedwork, or HIIT workouts any favors.
The Bottom Line on Healthy Fats
The dietitians we spoke to confirm that it’s important to prioritize unsaturated fat and minimize saturated fat to 10 percent or less of total daily calories. According to Braddock, “the essential [omega-3] fatty acids, EPA and DHA, are particularly important to focus on because of their well-known benefits on health and physiology,” such as boosting your heart and brain health, and preventing certain cancers.
That said, it’s entirely possible to overdo it on fat. “Eating too much of any macronutrient could lead to an excess amount of calories or unwanted weight gain,” says Asche. She adds that increasing fat above the recommended range could result in offsetting carbohydrates and/or protein, which could negatively impact both performance and exercise recovery.
Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond.
Dr. Namrita Brooke is a full-time endurance sport coach and sport nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development. Namrita's personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
