Marathon Training 101: What The Fat?

Marathon Training 101: What The Fat?

Fat is the number one feared nutrient out there, but it's important to understand that when eating fat, it’s all about making the right choices!

Certain saturated and trans fats can wreak havoc on the body, causing weight gain, inflammation and elevated cholesterol. But healthy fats have an opposite effect and are a very important part of an athletic diet. Choosing healthy fats can aid in weight loss, decrease appetite and keep the body healthy. Omega-3 fatty acids play a large role in decreasing inflammation and providing the body with needed nutrients that are hard to find in other foods.

Including healthy fats like avocado, walnuts, almonds, pumpkin seeds, coconut, hemp seeds, flax seeds, wild salmon, sardines, cod, extra virgin olive oil and chia seeds can help keep your body healthy and in tip-top shape when race day rolls around!

As an athlete, it's recommended you have less than 30 percent of your total calorie intake come from healthy fat sources. If you want to understand nutrient breakdown and look at what percentage of calories in your diet come from fat, try using My Fitness Pal. You can track what you eat over the course of a day, letting you know the total number of fat calories consumed.

And remember, even if an unhealthy craving strikes, there's always a way to turn those unhealthy calories into helpful, healthful calories. Check out our Chocolate Detox Blast, which takes something usually sweet and unhealthy and turns it into a delicious, antioxidant-rich treat.

Registered Dietitian, Certified Specialist in Sports Dietetics

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