There is a lot of misconception about dietary fat. We used to believe that dietary fat was a major contributor to obesity and heart disease. As a result low fat diets became all the rage. Food manufactures marketed products to us that were low fat and unfortunately once the fat was removed it was often replaced with sugar to make it taste better. We now know that excess sugar in our diet is converted and stored as fat.
We have since learned that diets with a moderate amount of healthy fat are actually good for us. In fact we need omega 3 fatty acids which are considered to be heart healthy. However, the Standard American Diet (SAD) is prevalent in omega 6 fatty acids (which are inflammatory), but deficient in omega 3 fatty acids.
There are several benefits of omega 3 fatty acids for runners:
- They play a key role in the formation of anti-inflammatory compounds.
- They promote a lean body composition by enhancing the fat burning effects of exercise.
- They increase elasticity of blood vessels, improving circulation and lowering blood pressure.
- They boost cardiac efficiency during exercise.
- They are not only good for you, but they increase your level of satiety.
In 2008 a study of female runners concluded that those who consumed the least amount of fat had the highest injury rate. (Gerlach et al. 2008)
The following is a list of healthy fats that you can add to your diet:
- Avocados
- Eggs
- Raw Nuts
- Tuna
- Trout
- Salmon
- Snapper
- Sardines
- Flax Seeds
- Chia Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Hemp Seeds
- Olives
- Olive Oil
- Coconut Oil
- Grapeseed Oil
- Flaxseed Oil
- Butter
- Ghee
In addition to eating a variety of healthy fats, you can ensure you get enough omega 3 fatty acids by taking a double distilled fish oil supplement once or twice per day. I really like the ones by USANA Health Sciences because they don’t have a fishy smell or after taste.
So go ahead and add a little healthy fat with each meal and have confidence that you are also fueling your body for better workouts and improved performance!
