NUTRITION
FITTING FAT INTO A FITNESS DIET
Written by Sandy Sarcona
T
hree macronutrients make up calories: Protein, fat and carbohydrate
(carbs). Protein is the magic macronutrient among athletes as it is
equated with muscle, and followed by carbs for fuel. But where does
that leave fat? Most athletes have a fear of eating fat since they think its role
is just to make them fat! The truth is that not all fat is bad. There are different kinds of fat and getting the right types and amount is important for your
health and your performance.
As an athlete, you need some fat in your diet to add flavor, for essential
fatty acids needed in your body, to absorb fat-soluble nutrients and to serve as
a source of energy. The American College of Sports Medicine recommends
20 to 25 percent of calories in your diet to come from fat. Translation: If
you are eating about 2500 to 3000 calories per day you would need about 70
to 85 grams of fat. Look at the label on a small bag of potato chips and see
that it provides 11 grams of fat in one ounce and realize how easily you can
go overboard on fat just from overeating high fat snacks. A quarter pound
cheeseburger with a large order of fries will deliver your daily allotment of
about 70 grams of fat! Be smart and go for heart healthier unsaturated fats.
That would mean opting for monounsaturated fats like olive oil and peanut
butter, and polyunsaturated fats like fish. The saturated fats that come from
animal products can build up cholesterol and start the artery clogging process
even at your young age. Too much fat can slow you down especially if you
have a high fat meal before practice or competition, so save those French
fries for after the game! You do not want to restrict fat, but think about replacing higher fat versions with healthier choices:
•
Limit fried foods: Try baked or broiled items.
•
Choose leaner proteins: Try more chicken, fish, turkey, beans and egg whites. Limit red meat to 4 oz. two-three times per week.
•
Switch from whole milk dairy to low-fat or non-fat milk, yogurt and cheese; choose ice cream that is reduced in fat.
•
Cut back on added butter, margarine, mayonnaise and salad dressing or substitute lower fat or light versions of these.
It is all a balancing act of macronutrient intake. The bulk of your diet should come from complex carbohydrates like whole grain breads
and cereals, vegetables and fruit; lean meats, poultry, fish, nuts, beans, egg whites (four whole eggs per week is the recommended amount);
non-fat or low fat dairy, and healthy added fats. Choosing from all of these foods every day along with your sports drinks and lots of water is
the optimal fitness diet!
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