Healthy Fats and Exercise: Supporting Performance and Recovery

When it comes to exercise, most people focus on protein and carbohydrates, but healthy fats play a crucial role in fuelling performance and aiding recovery. These fats are not only essential for overall health but also support endurance, muscle repair, and sustained energy during physical activity.

What Are Healthy Fats?

Healthy fats, also known as unsaturated fats, include monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, olive oil, and fatty fish. These fats are essential for the body’s hormone production, cell function, and absorption of fat-soluble vitamins like A, D, E, and K.

Healthy Fats

Fats as a Source of Energy

During long-duration, moderate-intensity exercise (like long-distance running or cycling), the body relies on fat as a primary source of energy. Unlike carbohydrates, which provide quick energy, fats are a slower-burning fuel, helping to sustain you through longer workouts. This makes them especially important for endurance exercise.

Fats and Muscle Repair

While protein is the main focus for muscle recovery, healthy fats also play a role. Omega-3 fatty acids, found in fatty fish and certain seeds, have anti-inflammatory properties that can reduce muscle soreness and promote quicker recovery after intense exercise. This helps in keeping inflammation in check, allowing for better performance in future workouts.

When to Consume Fats for Exercise

• Pre-workout: A small serving of healthy fats can provide sustained energy for long, moderate-intensity workouts. However, consuming too much fat right before exercise can cause discomfort or slow digestion, so it's best to consume them 2-3 hours before a workout.

• Post-workout: After exercise, fats can help reduce inflammation and aid in muscle repair. Pairing healthy fats with carbohydrates and protein post-workout can optimize recovery and restore energy levels.

  
  

In Conclusion

Healthy fats are a vital part of an individuals diet, helping to fuel long-lasting energy, reduce inflammation, and support muscle recovery. By incorporating sources like avocados, nuts, seeds, and fatty fish into your diet, you can enhance your exercise performance and promote better overall health.