Fat is Your Friend

The word FAT has the tendency to raise or create negative emotions and fears among athletes and non-athletes alike, as cholesterol and saturated fats are associated with heart diseases ... BUT I find the word to be shrouded in misconception. Believe it or not, fat is your friend!



We need fat to survive, because it serves as a primary source of energy at rest and during moderate exercise. Fats provide more than double the calories compared to proteins and carbs, each gram of fat provides 9 calories while carbs and proteins provide 4 calories per gram.


𝗛𝗢𝗪 𝗙𝗔𝗧 𝗖𝗔𝗡 𝗕𝗘 𝗚𝗢𝗢𝗗

• Serves as a major source of energy at rest or moderate training. • Gives an abundant energy reserve for the body. • Enhances the sensory qualities of food, chemicals inside the fat molecules of food provide the food with flavour, odour, and texture. • Fats act as a carrier of substances within the blood stream and is essential for the absorption of vitamins A, D, E and K, carotenoids, and other fat-soluble phytochemicals.


Not all fats are equal, though! Nobody is advising you eat a package of butter a day. Here are some examples of good fats.


• Avocados • Fatty fish • Nuts • Chia seeds • Extra virgin olive oil • Coconut oil


𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗳𝗮𝘁 𝗱𝗼 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗲𝗮𝘁?


Your total fat intake should constitute 20-35% of your total daily calories: monosaturated fats should account for 15-20%, polysaturated should account for 5-10%, saturated fat less than 10% and cholesterol less than 300 mg per day.


Want to know more about the different types of fats and how it can affect your health and sports performance? Get in touch: nutrition@taimurcantoni.com

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