How Fats Support Endurance Performance
Fats are a powerful energy source for endurance athletes, offering 9 calories per gram - more than double the energy of carbs or protein. They help sustain long workouts, preserve glycogen (your body's carbohydrate reserve), and improve endurance. Here's why fats matter and how to use them effectively:
- Energy Source: Fats provide long-lasting fuel, especially during low-to-moderate intensity exercise.
- Glycogen Conservation: Using fat as fuel delays fatigue and helps maintain performance.
- Recovery & Health: Fats aid in recovery, hormone production, and vitamin absorption (A, D, E, K).
- Daily Needs: Aim for 20%–35% of daily calories from fats or 0.5–1.5 grams per kilogram of body weight.
Quick Tips:
- Prioritize unsaturated fats (e.g., olive oil, avocado, nuts, and fatty fish).
- Limit saturated fats and avoid trans fats.
- Use high-smoke point oils like avocado or macadamia oil for cooking.
- Balance omega-3 and omega-6 fats to reduce inflammation and support recovery.
Fats are essential for endurance athletes - not just for fueling workouts but also for improving overall health and performance. Read on to learn how to optimize your fat intake for training and recovery.
Fat | How you burn it and its importance for athletes
How Your Body Uses Fats During Endurance Exercise
Understanding how your body uses stored fat can help you train smarter and perform better. The process starts with breaking down fat efficiently, as explained below.
Fat Breakdown and Energy Creation
When you engage in moderate exercise, your body begins converting stored fat into fatty acids, which your muscles use for energy. Since fat oxidation depends on oxygen, the body tends to rely less on fat for fuel during high-intensity efforts, where oxygen becomes limited. During mild to moderate exercise, energy production in your muscle cell mitochondria can increase by 5 to 10 times compared to resting levels.
Fat's high energy content makes it an essential fuel source for long workouts and races. The rate at which your body burns fat depends on factors like muscle energy demands, how efficiently fatty acids are delivered to mitochondria, and the availability of carbohydrates.
In addition to providing energy, fats play another critical role: conserving your glycogen stores.
How Fats Preserve Carbohydrate Stores
Fats help spare glycogen, the body's limited carbohydrate reserves, allowing you to maintain performance during long periods of exercise. While fat stores provide a nearly unlimited energy supply, glycogen is much more restricted. For instance, a lean adult male typically has about 17,500 mmol of fat stored in adipose tissue, 300 mmol in skeletal muscle, and only 0.5 mmol in plasma. On the other hand, glycogen stores hold just 8 to 16 MJ of energy, which can be depleted in about an hour of intense activity. Comparatively, fat stores in the same person could provide around 192 MJ - enough energy to walk over 990 miles.
During low-intensity, long-duration exercise, fatty acid oxidation can account for 50% to 60% of your total energy expenditure. This helps preserve glycogen for critical moments, like a final sprint or tackling a steep hill. As exercise intensity reaches approximately 65% of your VO₂ max, your body shifts toward using more intramuscular triglycerides, which supply about 50% of the fatty acids needed for total fat oxidation. With consistent training, this glycogen-sparing effect becomes even more pronounced. Trained athletes tend to burn more fat and less carbohydrate than untrained individuals at the same absolute intensity. Even at higher intensities (65% to 80% of VO₂ max), fat contributes between 10% and 45% of the energy used, helping you sustain effort for longer before fatigue sets in.
Different Types of Fats and Their Effects on Performance
When it comes to endurance performance, not all fats are equal. Knowing the differences between various types of dietary fats and how they affect your body can help you make choices that align with your training goals and overall health.
Omega‑3 and Omega‑6 Fats
Omega‑3 and omega‑6 fats are essential unsaturated fats, meaning your body needs them but can’t produce them on its own. However, balance is key. Many processed foods and vegetable oils are high in omega‑6, which can promote inflammation if not balanced with enough omega‑3. On the other hand, omega‑3 fatty acids - found in foods like fatty fish, walnuts, chia seeds, flax seeds, and olive oil - are known to support muscle strength, endurance, and recovery.
Omega‑3s come in three main forms: Alpha‑Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). While all three are important, research highlights EPA and DHA for their performance-enhancing benefits. These include better oxygen delivery during workouts, less fatigue, and reduced inflammation, which can speed up recovery and lower the risk of injury.
The National Academy of Medicine suggests daily omega‑3 intakes of about 1.6 grams for men and 1.1 grams for women (ages 19–50). To meet the recommended 500 mg per day of EPA and DHA, aim for two servings of low‑mercury fatty fish like salmon, sardines, or herring each week. For example, a 3½‑ounce serving of Kvarøy Arctic salmon provides over 2,000 mg of omega‑3s.
If you’re looking for a supplement, Strength Genesis offers Icelandic Cold‑Processed Omega‑3 Fish Oil, which delivers high-quality EPA and DHA while avoiding plastic contamination thanks to glass packaging.
Saturated Fats: Using Them in Moderation
Saturated fats, found in foods like beef, pork, poultry, full-fat dairy, eggs, and tropical oils (e.g., coconut and palm), are a dense energy source, providing 9 calories per gram. They also play roles in hormone production and cell health. However, moderation is essential. The American Heart Association recommends limiting saturated fat to less than 6% of your daily calories - about 13 grams on a 2,000-calorie diet. Too much saturated fat can raise LDL cholesterol, increasing the risk of heart disease and stroke.
To keep your diet balanced, include plenty of fruits, vegetables, and whole grains alongside moderate amounts of saturated fat. Some practical tips include replacing some meat with beans, fish, or nuts, choosing lean cuts of meat, and using liquid vegetable oils instead of solid fats for cooking. Also, pay attention to cooking oils that retain their nutrients during high-heat cooking.
High‑Heat Cooking Oils
The type of oil you use matters, especially when cooking at high temperatures. When oils are heated beyond their smoke point, they break down, losing nutrients and releasing harmful compounds like free radicals and acrolein, which can be harmful to respiratory health. Refined oils generally handle heat better than unrefined ones, making them ideal for methods like stir-frying, roasting, and searing.
Here’s a quick guide to oil smoke points and their best uses:
| Oil Type | Smoke Point (°F) | Best Uses |
|---|---|---|
| Refined Avocado Oil | 520°F | High‑heat frying, roasting |
| Safflower Oil | 510°F | Stir‑frying, deep frying |
| Refined Olive Oil | 465°F | Sautéing, baking |
| Peanut Oil | 450°F | Frying, high‑heat cooking |
| Extra Virgin Olive Oil | 325–375°F | Low‑heat sautéing, finishing |
Strength Genesis Australian Cold‑Pressed Macadamia Nut Oil is a strong option for high-heat cooking. It maintains its nutritional profile at high temperatures and offers a clean, neutral flavor. Plus, its cold-pressing process preserves beneficial compounds, and glass packaging avoids plastic contamination.
Most cooking oils contain about 120 calories and 14 grams of fat per tablespoon, so it’s wise to watch portion sizes. Match your oil choice to your cooking method: use high-smoke point oils for intense heat and save delicate oils like extra virgin olive oil for finishing dishes.
"The nutrient makeup of your cooking oils is not going to make a difference in terms of health, especially if you eat a healthy diet."
– Teresa Fung, Department of Nutrition, Harvard School of Public Health
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When and How Much Fat to Eat for Endurance Training
Getting your fat intake right can make a big difference in your endurance performance. Too little fat can leave you feeling drained, while poor timing can lead to digestive issues. Since fat plays a key role in preserving glycogen and fueling long workouts, it’s important to fine-tune both how much fat you eat and when you eat it.
Daily Fat Intake Recommendations
For endurance athletes, fat should make up about 20–35% of your daily calories, which translates to roughly 0.5–1.5 grams per kilogram of body weight. This range gives you flexibility to adjust based on your training intensity, body composition goals, and how well your body handles fat.
Interestingly, some studies show that endurance athletes who consume a higher fat intake (around 38% of total calories) perform better during demanding training periods compared to those on high-carb diets.
Here’s a practical example: A 130-pound runner (59.1 kg) would need 30 to 90 grams of fat daily, while a 180-pound runner (81.8 kg) would require 40 to 130 grams of fat per day. Below is a sample breakdown of meals to meet these targets:
| 130 lb Runner Daily Fat Plan | 180 lb Runner Daily Fat Plan |
|---|---|
| Breakfast: Two scrambled eggs, whole wheat toast with 1 tbsp peanut butter, fruit, 1 cup 1% milk (20g fat) | Breakfast: Two pieces whole grain toast with ½ avocado and 2 eggs, fruit, 1 cup 2% milk (27g fat) |
| Lunch: Grilled salmon (3.5 oz), whole grain rice, steamed broccoli (13g fat) | Lunch: Chicken Caesar salad with 2 tbsp dressing and parmesan, whole wheat roll (26g fat) |
| Pre‑workout: Non‑fat yogurt, granola, banana (3g fat) | Pre‑workout: Strawberry banana smoothie with non‑fat yogurt, half cinnamon raisin bagel (3g fat) |
| Dinner: Chicken fajitas with ½ tbsp olive oil, 2 tbsp cheese, ¼ cup guacamole (24g fat) | Dinner: 4‑oz turkey burger with olive oil mayo, potato wedges, roasted vegetables in 1 tbsp olive oil (29g fat) |
| Total: 60g fat | Total: 85g fat |
Once you’ve nailed down your daily fat needs, the next step is to focus on timing your intake for peak energy and recovery.
Fat Timing Before and After Workouts
Before exercise, keep fat intake low if you’re eating within 1–2 hours of your workout. Fat takes longer to digest than carbs, so eating too much too close to exercise can lead to discomfort. If you’re eating 45 to 60 minutes before training, stick to quick-digesting options like a protein shake, oatmeal, or bananas. Save richer, heavier fats for later in the day.
After your workout, it’s a good idea to include foods rich in unsaturated fats, such as avocado, fatty fish, or nuts. These fats can help replenish energy and aid in recovery. A post-workout meal with healthy fats can also reduce inflammation and lower your risk of injury.
Preventing Digestive Problems
To avoid feeling sluggish or uncomfortable during workouts, focus on fats that are easy to digest. Saturated fats, like those in fried or processed foods, can be harder on your stomach and may leave you feeling unwell. Instead, prioritize unsaturated fats like olive oil, nuts, and seeds.
Adding Healthy Fats to Your Training Diet
Now that you’ve got a handle on the timing and intake of fats, it’s time to weave healthy fats into your everyday meals. The key is to pick the right sources - unsaturated fats from whole foods - and use cooking methods that keep their nutrients intact. Let’s dive into how you can make this work for your training.
Cooking with High-Temperature Oils
For endurance athletes, finding a cooking oil that can handle high heat without losing its nutritional value or turning harmful is a real challenge. That’s where Australian macadamia nut oil steps in as a game-changer.
This oil can handle temperatures up to an impressive 515°F (268°C), making it ideal for everything from sautéing veggies to searing proteins or even baking. Unlike oils with lower smoke points, macadamia nut oil keeps its buttery flavor and nutritional goodness intact, even under high heat.
For a post-workout meal, try using macadamia nut oil to prepare herb-grilled chicken with roasted vegetables. Its high smoke point ensures your proteins are perfectly seared without compromising those all-important healthy fats. Plus, it’s a great option for meal prep - batch-cooking proteins and veggies becomes a breeze without worrying about losing nutrients.
Meal Ideas with Healthy Fats
Adding a variety of healthy fats to your meals can help keep your energy steady throughout the day. Here are some simple ideas tailored for endurance training:
Breakfast Options:
Start your morning strong with quinoa cereal cooked in almond milk, topped with Greek yogurt and pomegranate seeds. Another idea? Whole-wheat toast topped with creamy avocado and a boiled egg, giving you a mix of monounsaturated fats and omega‑3s.
Lunch Meals:
For lunch, try a hearty salmon bowl with brown rice and roasted vegetables. It’s packed with omega‑3s and slow-burning carbs for sustained energy. If you’re going plant-based, mix up a large salad with greens, walnuts, chia seeds, and a drizzle of olive oil-based dressing.
Snacks:
Need a quick energy boost? Grab a handful of nuts and dried fruits or whip up some chia pudding with almond milk and fresh berries. These snacks deliver a balanced combo of healthy fats, protein, and carbs to keep you fueled throughout the day.
"Food immediately before, during, and after workouts should be relatively low in fat to allow your body to easily digest and access energy available from carbohydrates to fuel and recover from the workout." – Ashley Reaver, M.S., R.D.
Using Strength Genesis Products for Fat Intake
To take your nutrition game up a notch, Strength Genesis offers products designed to support your fat intake and overall performance.
- Omega 3 Pharmaceutical Grade Fish Oil: This cold-processed, molecularly distilled formula is packed with EPA and DHA to help reduce inflammation and speed up recovery. It’s designed for optimal absorption, so you get the most out of every serving.
- Australian Macadamia Nut Oil: Perfect for high-heat cooking, this oil not only retains nutrients during intense cooking but also delivers more omega‑3 fats than olive oil. Use it for everything from morning scrambles to post-workout stir-fries, all while enjoying its rich, nutty flavor.
- Origin Salad Dressing: Made with 100% extra virgin olive oil, this dressing contains no added sugars, carbs, or preservatives, making it a great choice for keto or paleo eating plans.
- Cooking with Gold eBook: If you’re looking for inspiration, this eBook offers 30 recipes that highlight the benefits of macadamia nut oil. It’s packed with ideas for nutrient-dense meals that taste amazing and support your athletic goals.
Start small - experiment with one or two new fat sources, see how your body responds, and gradually build a rotation of meals that fuel your performance and keep you satisfied.
Conclusion: Why Fats Matter for Endurance Athletes
Healthy fats play a crucial role in both powering your endurance workouts and helping your body recover afterward. They serve as a reliable energy source, especially during long training sessions, and contribute to overall performance and recovery.
"The primary function of fat during endurance exercise is to provide energy – especially towards the end of a prolonged run."
But fats do more than just fuel your runs. They are vital for hormone production, including testosterone and cortisol, which are key players in muscle repair and growth. Fats also help your body absorb fat-soluble vitamins - A, D, E, and K - and maintain the health of your cell membranes. Omega-3 fatty acids, in particular, bring anti-inflammatory benefits that can lower the risk of injuries and speed up recovery after intense training.
"Fat is necessary for the absorption of the vitamins A, D, E and K, and is essential for the production of important hormones, including estrogen and testosterone." - Frances Largeman-Roth, R.D.N.
For most endurance athletes, getting 20–35% of daily calories from healthy fats is a good target. This equates to about 0.5 to 1.5 grams of fat per kilogram of body weight. Prioritize unsaturated fats from foods like olive oil, avocados, nuts, seeds, and fatty fish. To avoid digestive issues, it’s best to consume fats away from high-intensity training sessions.
The secret lies in consistency and choosing quality sources. Whether it’s incorporating omega-3 supplements, cooking with stable oils like macadamia nut oil, or adding avocado to your post-workout meal, every thoughtful choice contributes to better energy, quicker recovery, and improved endurance.
FAQs
How can I balance omega-3 and omega-6 fats to enhance my endurance performance?
To perform at your best in endurance sports, keeping a good balance between omega-3 and omega-6 fatty acids is key. The ideal ratio falls between 1:4 and 1:5 (omega-6 to omega-3). However, many modern diets push this ratio to over 10:1, which can lead to increased inflammation and negatively impact athletic performance.
To shift the balance in your favor, focus on adding more omega-3-rich foods to your meals. Think salmon, mackerel, flaxseeds, and walnuts. At the same time, cut back on omega-6-heavy options like vegetable oils and processed snacks. For an extra boost, aim to include 1–3 grams of EPA and DHA (the most effective forms of omega-3) daily. This can help enhance endurance, speed up recovery, and improve overall performance.
What are the best sources of healthy fats for endurance athletes, and how can they be added to meals?
Healthy fats are essential for fueling endurance activities, offering a steady and long-lasting energy source. Some of the best options to include in your diet are avocados, olive oil, nuts (like almonds and walnuts), seeds (such as chia and flaxseeds), and fatty fish (like salmon and sardines). These foods are packed with unsaturated fats that not only provide energy but also support heart health and help reduce inflammation.
Here are some simple ways to add these fats to your meals:
- Slice up avocado for salads or sandwiches.
- Drizzle olive oil over vegetables or use it as a base for cooking.
- Grab a handful of nuts for an easy, portable snack.
- Mix chia or flaxseeds into smoothies or sprinkle them on your oatmeal.
- Plan meals with fatty fish a few times each week for a nutrient boost.
For endurance athletes, healthy fats should make up about 20% to 35% of your daily calorie intake. This balance can help maintain energy through long sessions and support recovery once you're done.
How does eating fats at different times affect energy and performance during endurance training?
The timing of when you consume fats can significantly influence your energy levels and performance during endurance activities. Eating high-fat foods too close to your workout - particularly within an hour - can lead to digestive discomfort, which might hinder your performance. To avoid this, steer clear of heavy, fat-laden meals right before training.
That said, including healthy fats in your overall diet is a smart move for endurance activities. Fats act as a steady, long-lasting energy source, making them especially helpful during longer, low to moderate-intensity workouts. They also help conserve glycogen stores and delay fatigue, which can improve your performance over time. To get the most out of these benefits, focus on adding healthy fats like omega-3s or macadamia nut oil to your regular meals, rather than consuming them right before exercising.