How Fats Impact our Strength Training

How Fats Impact our Strength Training

I never knew how important fat was to our health and training performance.  I had always been bombarded with narratives to avoid fat, or focus on low fat foods, etc.  

What I didn’t realize is that there are fats that are bad for us and fats that are actually good for us!  Certain fats are incredibly beneficial for our bodies, especially when it comes to strength training. Here are some key benefits of embracing healthy fats:

  1. Sustained Energy: Healthy fats serve as a rich source of energy, particularly during prolonged or endurance-based strength training sessions. When carbohydrates are depleted, fats step in to provide a steady and long-lasting source of fuel, keeping you energized throughout your workout.

  1. Hormone Regulation: Fats are essential for the production and regulation of hormones in the body. Hormones play a crucial role in muscle building, recovery, and overall body composition. By consuming healthy fats, you support a balanced hormonal environment, which contributes to optimal strength training results.

  1. Joint Health and Lubrication: Certain fats, such as omega-3 fatty acids found in fatty fish like salmon and chia seeds, have anti-inflammatory properties. These fats help reduce joint inflammation and support joint health, which is particularly beneficial for intense strength training routines.

  1. Nutrient Absorption: Many vitamins and minerals are fat-soluble, meaning they require fats to be absorbed and utilized by the body. By including healthy fats in your meals, you enhance the absorption of essential nutrients, promoting overall well-being and better recovery from your workouts.

  1. Cell Membrane Structure: Fats are a fundamental component of cell membranes. When you consume healthy fats, you contribute to the structural integrity of your cells, optimizing cellular function and facilitating the exchange of nutrients and waste products.

  1. Satiety and Appetite Regulation: Healthy fats help you feel fuller for longer, reducing the likelihood of overeating and supporting portion control. This can be especially beneficial when you're aiming to maintain a balanced diet while pursuing your strength training goals.

Some excellent sources of healthy fats include 

  • avocados 
  • nuts (e.g., almonds, walnuts, 
  • seeds (e.g., chia seeds, flaxseeds) 
  • olive oil, coconut oil 
  • fatty fish (e.g., salmon, mackerel)

Incorporating these fats into your meals and snacks will not only enhance your strength training but also contribute to your overall health and well-being.

While healthy fats are incredibly beneficial, like any macronutrient, they should be consumed in moderation and balanced with the rest of your diet. Finding the right mix of fats, carbohydrates, and proteins that suits your individual needs and training intensity is essential for optimizing your results.

As you continue on your strength training journey, consider how healthy fats can be an integral part of your nutrition plan. Should you have any questions or need personalized advice, feel free to reach out. I'm here to support you every step of the way!

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Wishing you ongoing success and resilience,

Noah Cosby

CEO | P360Nutrition

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