What are the best healthy fats for endurance athletes and how should they be best utilized?

Question

Leslie Bonci, RD, CSSD · Answer

Hey James, I love this question on best healthy fats for endurance athletes. And so, one of the things about getting in fats is that fats have a role to play in terms of heart health in terms of disease, prevention, in terms of making us feel satisfied and also as a source of energy which is critically important as an endurance athletes. So we think about healthy fat of those that might be dual Duty. So for instance, if you eat a fatty fish like a salmon or even like a sword, Dean, yes. That is healthy fat with the Omega threes, but it's also the protein. If you consume nuts or seeds or a nut butter or seed butter, you're getting the benefit of those healthy mono and polyunsaturated fats and you're also getting the protein. And the fiber that is there. If you have something like an avocado, also, with healthy fat and the fiber and the vitamins, and minerals that come along, with eating it, using something like an olive oil, a soybean oil, and canola oil, all of those are considered. To be healthy fat. And let's not forget about some of the things like cheese with a Cochise, and I shouldn't do that yet. Actually, the saturated fatty acids that are in dairy product, do not increase the risk of heart disease, and they taste just fabulous and also a great source of protein, as well as vitamins and minerals. So making sure that we have some fat as part of every eating occasion Trying to minimize fat intake before endurance event, simply because that might be a GI distress but But there are certainly other times we can fit it in over the course of the day. And having enough of those good fats, also helps to meet those calories to help you replate replete and restore and refresh. So you can do more

Cliff McArthur, MS RDN CSSD · Answer

What are the best healthy fats for endurance, athletes? And how she'd been be best utilized or let's start with nuts and seeds? Pistachios almonds, walnuts, very good fat, very good fat Becomes, Of course, peanuts, which are illegal room. Of course have pretty good fat, man. There's a little bit of saturated fat, which is not, so excellent. But most of the good nuts, pumpkin seed, kernels chia seeds and flax seeds and all those nuts and seeds. The whole nuts are or as nut Butters Mixed Nut Butters perhaps or their oils, walnut oil, almond oil, excellent. Okay, flaxseed oil, excellent. Best to cook with olive oil hands down, okay? Those are all great fats avocado, amazing, with the exception of a very creamy cheesy guacamole avocado in almost any form is excellent. Probably better if it's Blended. Do a smoothie, perhaps or smooth guacamole. If used before exercise the omega-3, Rich fish and other sorts of marine sources of Omega-3s, or also incredibly very healthy fats, omega-3 fatty acids, play, and their derivatives in the body. These specialized Pro resolving modulator Czar made out of omega-3 fatty acids, and they do an excellent job of resolving inflammation and in doing so helping you recover from Exercise salmon Herring sardines, of course, tuna rainbow trout of some of the richest sources of omega-3 fatty acids. Generally speaking those are all those are the best and their best after exercise in the hours that followed exercise spread out. Okay recovery snack recovery dinner recovery meal at lunch etc. Those are your best healthy fats and hopefully how you best utilize them.

Dr.Shawn Talbott · Answer

What are the best healthy fats for endurance athletes? And how should they be best utilized so endurance. Athletes have to be not afraid of that. Fat is your friend. And so you want to make sure that you're getting a lot of monounsaturated fats in your diet. So, so first of all, I recommend that endurance athletes across the board supplement with Omega-3s, because I don't know, a single an endurance athlete, that's eating enough fatty fish in order to get the optimal levels of those Omega-3s EPA & DHA. So, you have to be taking a fish oil, supplement, to keep your inflammation low but then, as far as a Adding foods and and specific cooking oils into your into your diet, you can be using olive oil if you're doing low temperature cooking and extra virgin olive oil is definitely the way to go. If you're going to be doing some high-temperature cooking. I actually like red palm oil. That's something you can find, sometimes you have to find in an Asian market, but you can buy one little bottle will last a long time that can hold heat really well. Sometimes I'll also recommend sesame, oil, and peanut oil, they can all be heart, healthy, and they can all be low in the inflammatory.

Tara Collingwood, MS, RDN, CSSD · Answer

What are the best healthy fats for endurance athletes? So really, endurance athletes aren't any different than anyone else who should be eating really the most nutritious, healthy fats for you, which are going to be mostly those monounsaturated fats and the omega-3 fats. So omega-3 fats, of course, are going to be the fish oil, and fish, but also things like flax and hemp and chia. Those are all going to be very good sources of omega-3. And then your monounsaturated fats are going to be your avocado, your olive oil, your olives, your nuts and seeds. And the reason we like all of those is because they don't really raise your saturated fat. It's not the heart risk, but we need some fat. And so we need fat for energy. We need fat for fat-soluble vitamins. We need fat for hormone production. So you absolutely need fat. So how do you best utilize those is spread them out throughout the day. So maybe you have some avocado with breakfast, maybe some eggs, also has some fat, has some saturated fat too, but also has some good fats in there. Maybe you have some salad dressing, olive oil, throughout the day, cheese, dairy can also be some fat, a little bit of saturated fat, but there's a lot of nutrition associated with it as well in terms of getting some calcium and riboflavin and protein and good stuff there as well. So spread those fats out throughout the day for good energy.

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"What are the best healthy fats for endurance athletes and how should they be best utilized?"