Fats in Sports Nutrition

• Fats play an important role in nutrition, though less so than carbohydrates in endurance sports and proteins in strength training
• The general recommendation is that 20-30% of a sports person's daily energy intake should come from fats
• This amount ensures the body receives the essential fatty acids and fat-soluble vitamins and a sustained feeling of satiety between meals

Which Fats are Important?

• Not all fats are equally healthy
• Fat intake should be composed as follows:
  • A maximum of one-third of fat intake should consist of saturated fatty acids (7-10% of total energy intake)
    • Saturated fats are mainly found in butter, fatty meat, palm oil, and coconut fat and should only be consumed in moderation
  • Around 7% of energy intake should come from polyunsaturated fatty acids
    • These are valuable for the body because they are essential and cannot be produced by the body itself
    • Omega-3 and omega-6 fatty acids, found in linseed oil, walnut oil, rapeseed oil, and fatty fish like salmon, herring, and mackerel, are recommended
  • Omega 3 and omega 6 refers to the position of the double bond in the fatty acid molecule
    • These fatty acids are said to have a health-promoting effect
  • Monounsaturated fatty acids make up the remaining portion of fat intake
    • They are found mainly in olive oil, nuts, avocados, and seeds and should be preferred
  • Trans-fatty acids should be avoided as much as possible and remain below 1% of energy intake
    • They are often found in processed products, chips, fast food, and fried foods

Fat Intake in Sports

• Fats are a long-term source of energy but play a subordinate role in intense athletic activities
• During sports, the body primarily utilizes ATP, then carbohydrates, and only during prolonged activities (e.g., long-distance running) does it increasingly use fats for energy production
• Therefore, carbohydrates are often more important for athletes than fats
• A diet too low in fat (below 20%) can lead to problems, as the body needs important fats for cell functions and hormone balance

Fat-Loading and Ketogenic Diet

• Some athletes try to increase fat burning through a fat-rich diet (fat-loading) or a ketogenic diet
• Scientific studies show that this does not improve endurance performance
• On the contrary, a high-fat diet can hinder the utilization of carbohydrates as a quick source of energy
• This can lead to performance losses, especially in intensive sports like interval or strength training
• Therefore, fat-loading strategies or ketogenic diets are not recommended for athletes

How Should One Eat?

• Athletes should pay attention to a balanced diet that provides all the important fatty acids in the right amount
  • Healthy fat sources like olive oil, rapeseed oil, nuts, seeds, and fatty fish should be consumed regularly
  • Lean protein sources like lean meat, fish, legumes, or dairy products should be preferred
  • Carbohydrates remain the most important source of energy for athletic performance and should be consumed in sufficient quantity
  • Saturated fats should be limited, and trans-fatty acids should be avoided as much as possible