Fats that Fuel Athletic Performance
by Melinda Burris
This article examines the two types of metabolic processes the body uses to break down different food sources into compounds the cells can use for energy. The role good or healthy fats play in fueling the body for strenuous training is discussed as well as examples of foods that should be worked into your diet regimen due to their ability to help you perform at optimum levels while reducing inflammation and promoting good vascular function.
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Research shows that for athletes, 20-25% of their daily caloric intake should come from fat. Athletes are more active than the average individual and this means they burn more energy than those you do not regularly train and compete. Not just any fat will do, however. Athletes need to increase their intake of mono-unsaturated and n-3 polyunsaturated fats while decreasing the amount of saturated fats consumed.1
By limiting their intake of harmful saturated fats while eating more mono-unsaturated and n-3 polyunsaturated fats that the human body can break down into fuel necessary for sustained exercise, athletes are able to shed excess body fat and develop increased metabolic efficiency, which is the ability to maintain a consistent level of speed or performance while working the body at a lower level of intensity. Achieving an elevated level of metabolic efficiency has important benefits including a decrease in inflammation following workouts and competition and the ability to used stored fat as fuel more efficiently since the intensity level is regulated and not prone to fluctuation.2
Metabolism: How the Body Processes Food Into Compounds For Energy
Metabolism refers to the processes your body uses to break down nutrients to form compounds the cells can use for energy. The type of metabolic process the body uses depends on the kind of energy you are expending.
Anaerobic Metabolism
Sprinters and other athletes who need short bursts of high energy levels are fueled through anerobic metabolism. Due to the extreme demands put on the muscles during high intensity exercise, the lungs cannot carry enough oxygen to the bloodstream to meet the sudden demand the muscles make for energy. Thus, anerobic metabolism relies on the combustion of carbohydrates to fuel the body “in the absence of oxygen.”3
Aerobic Metabolism
Athletes who compete in sports that require sustained exercise such as runners and cyclists rely on the aerobic metabolism process, where the body burns carbohydrates, amino acids and fats, and proteins to produce energy. This metabolic process occurs “in the presence of oxygen” because the body works at a steadier pace rather than requiring a sudden burst of energy.3 This allows the lungs to carry the amount of oxygen the body needs through the bloodstream while anaerobic metabolism occurs.
Entering the Anaerobic Zone
What Is the anaerobic zone? This refers to when an athlete reaches the point where the body burns carbohydrates rather than fat to create energy. When you reach the anaerobic zone and you are at 80-90% of your maximum heart rate (MHR), approximately 85% of the calories you burn are from carbohydrates, 14% are from fat fuel stores, and 1% is from protein. Anerobic exercise depends on glycogen, a carbohydrate stored in the muscles, to fuel exercise. Through glycolysis “glycogen is converted into adenosine triphosphate (ATP), “a complex cellular energy source that is used for both aerobic and anaerobic exercise.”3 When ATP is released and your body receives the rapid burst of energy it needs, this causes a buildup of lactic acid, a byproduct that is created during glycolysis. The lactic acid in your system can cause your muscles to feel fatigued and a burning sensation is not uncommon.3
Lactate Threshold Clearing
Once your body gets used to anaerobic exercise, it is better able to deal with the lactic acid buildup that occurs when your body goes through the glycolysis process. Regular exercise in the anerobic zone will teach your body to clear the excess lactic acid, meaning you will experience less muscle fatigue and burning after your workouts.3
How to Properly Incorporate Healthy Fats Into Your Diet
As stated earlier, approximately 25% of an athlete’s daily caloric intake should come from fat. Training at a high intensity burns a lot of calories and unless you are trying to lose weight, you need to replenish those calories post-workout. The important thing is to eat quality fats that offer additional nutrients that are good for your health and will enhance your performance.
The following is a list of foods that are good sources of unsaturated, monounsaturated, and omega-3 fatty acids:
1. Nuts – walnuts, almonds, peanuts, etc. Nuts contain unsaturated fats and have been shown to reduce inflammation, making them the perfect choice for a post-workout snack.2
2. Seeds – Take your pick from hemp, chia, or flax seeds. They are rich in omega-3s and while they offer more in the way of texture than flavor, these seeds are beneficial as they reduce muscle soreness and inflammation and speed recovery times.2
3. Avocado – The monounsaturated fats in avocadoes reduce muscle inflammation, have been shown to be good for the cardiovascular system and satiate your hunger without packing on the pounds. Avocados are rich in vitamins, minerals, and phytonutrients. This fruit is also high in potassium, an electrolyte that helps speed the body’s recovery.2
4. Olive oil – Rich in unsaturated fat, olive oil has been shown to be good for the cardiovascular system.2
5. Salmon – Nutritionists recommend eating fish at least twice a week. Salmon is a healthy option that is great source of omega-3 fatty acids. This heart-healthy fat quenches your hunger so you are less tempted to snack on junk food after your meal. Salmon is also rich in Vitamin D, which is essential for maintaining proper bone density which can help you avoid fractures and other injuries.2
Remember, your body requires fuel to run. By eating quality foods, you are giving your body what it needs to give you the performance you want to deliver on the track!
References:
- USADA.org. (2021). Fat as Fuel Intake in Athletes.
2. Baum, I. (2021). The Best (and Worst) Fats You Can Possibly Eat During Training.
- Bumgardner, W. (27 February 2020). How to Reach the Anaerobic Zone During Exercise.
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