Back when I used to religiously follow a low fat diet, it was not uncommon for me to be out on a run and “fall out” as I called it. I would suddenly feel lethargic and light headed. Sometimes everything seemed really bright and I could hardly see. And I would worry that I might not make it back home. The scariest time was when it happened while I was pushing my son in the jogging stroller.
For years runners have believed that in order to be lean you must follow a low fat diet. We thought eating too much fat would not only make us fat but increase our risk of heart disease. However the truth is that having adequate fat in our diets is essential for good health. It’s not the fat in our diets making us fat and putting us at risk for degenerative diseases, but rather the increased amounts of sugar in the standard American diet. You can look around and even research the numbers and see that obesity, diabetes and heart disease are on the rise in the United States.
Our bodies require essential fatty acids which means that we can’t produce it on our own and must get it from an outside source. We need both omega 3 and omega 6 fatty acids. While omega 6 fatty acids are prevalent in our food, omega 3 fatty acids aren’t, so it’s important to make sure we find ways to include them in our diets.
Omega 3 fatty acids are especially beneficial to runners:
- They play and key role in the formation of anti-inflammatory compounds. Running produces inflammation in the body, You want to make sure that you give your body what it needs to fight off inflammation so that you don’t end up injured. And if you are injured you want give your body everything it needs so that it can heel itself.
- They promotes a lean body composition by enhancing the fat burning effects of exercise. A lean runner has more economical ability to move faster for longer periods of time.
- They increase the elasticity of blood vessels thus improving circulation and lowering blood pressure. This helps a runner boost her cardiac efficiency while working out.
Omega 3 fatty acids can be found in fish (such as salmon, mackerel and cod), flaxseed, chia seeds, hemp seeds, egg yolks and walnuts. It is a good idea to supplement with a double distilled fish oil such as Biomega by USANA Health Sciences.
Runners who up their fat intake also experience more energy and increased efficiency in their metabolism. They also have higher levels of satiety between meals which means that they are less likely to turn to junk food to keep from bonking. This makes it easier for a runner who is trying to improve the quality of her diet to stick with healthy eating because she feels satisfied and not deprived. Besides adding fat to your food just makes it taste better.
What types of fat should a runner include:
- Healthy oils such as olive oil, coconut oil, flaxseed oil, avocado oil, grape seed oil, safflower oil, sunflower oil, and palm oil.
- Butter and ghee are also great options
- Nuts and seeds
- Avocados
- Salmon
- Eggs
- Full fat dairy including milk, yogurt and occasional ice cream if you tolerate dairy products.
What types of fats to avoid:
- Hydrogenated or partially hydrogenated cooking oils
- Margarine
- Trans fats
The time has come to no longer fear the fat. Research has proven that including the right fats in your diet will make you healthier and improve your running.
