Fats
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Fats have essential nutrients in them known as essential fatty acids. These fatty acids are linoleic acid and alpha-linolenic acid, and can not be made by the body, thus they are “essential.” Fat is also a light, condensed form of stored energy and it helps to transport fat-soluble vitamins. The best sources of essential fatty acids come from unsaturated fats which include “polyunsaturated” and “monounsaturated” fats. Unsaturated fats should include up to 1/3 of your total fat intake. Examples of food sources of unsaturated fats include olive oil, canola oil, avocados, almonds, flaxseed oil, and salmon.
Fats help to produce hormone-like compounds that can reduce unnecessary blood clotting, boost immune function, and reduce inflammation. This can “backfire” though by consuming too much fat and creating cardiovascular health issues. Again, following the Dietary Guidelines for Americans and keeping fat intake to thirty percent of total calories is important.
Fats are needed in every cell in the body. The connection that fat has to sports is in helping an athlete meet his or her calorie requirements. Also, the structure of all the cell membranes in our body depends upon healthy fatty acids and the fatty acids they provide. If the cell is strong, it can produce energy better and an athlete can perform better.