Key Takeaways:
- Fats provide energy, support cell growth, cushion organs, and aid in the absorption of certain vitamins
- Learn how to count grams of fat using one of the two systems
- A: Exchange System
- B: Nutrition Label
The best athletes know that the key to successful performance lies in how they fuel themselves before, during, and after competition. Although proteins and carbohydrates often take center stage, realizing the importance of incorporating dietary fats is imperative. Fats provide energy, support cell growth, cushion organs, and aid in the absorption of certain vitamins [1]. Unsaturated fats are especially important for athletes, as they help reduce inflammation and are cardioprotective [2,3]. Nuts, seeds, olive oil, avocado, and fatty fish are great sources of these healthy fats [3].
In addition to their nutritional benefits, dietary fats also play a role in promoting satiety. The body digests fats slower than carbohydrates and proteins [4], which can help athletes feel fuller for longer periods of time. This can be beneficial when athletes need a sustained source of energy [5]. As the body becomes more efficient, it shifts from utilizing carbohydrates as its primary energy substrate to utilizing fats during lower intensity, longer duration, aerobic training [5]. On the other hand, it is preferable to limit fat intake immediately before and after high intensity training sessions, to avoid issues like throwing up4 and to quickly and efficiently replenish glycogen stores, respectively. Finally, including fats in meals can also help athletes meet their caloric needs more easily and at a lower volume compared to carbohydrates and protein.
Option A: Exchange System
Understanding how different foods are categorized can ensure nutritional needs are met. Once again, this is where the exchange system is particularly useful. Athletes can plan ahead by counting fat “exchanges” to make informed decisions about their food choices based on their level of activity and training intensity. According to the American Diabetes Association, one fat equivalent contains five grams of fat and approximately 45 calories [6]. Examples include eight to ten nuts, one tablespoon of reduced-fat butter, two tablespoons (or one ounce) of an avocado, and one teaspoon of olive oil [6]. Therefore, two teaspoons of olive oil equal two fat “exchanges” and 10 grams of fat. As with carbohydrates and proteins, individuals can easily switch one fat “exchange” for another; this level of flexibility allows for customization based on personal dietary needs and preferences.
How we classify foods such as nut butter, which contain more than one macronutrient (i.e., protein and fat) depends on its serving size. Specifically, one tablespoon of nut butter contains about three and a half grams of protein per tablespoon. It would require two tablespoons in order to count it as a protein equivalent. At a serving size of one and a half teaspoons, however, we consider it a fat equivalent [6].
Option B: Counting Grams of Fat Off a Nutrition Facts Label
Just like with carbohydrates and protein, you can also monitor your fat intake by using the information on food labels. Remember to first take note of the serving size in relation to how much you typically eat in one sitting and then to multiply the grams of fat by the number of servings you consume of that particular food. For example, if the serving size is one tablespoon (and contains four grams of fat) and you have two tablespoons, you would have consumed eight grams of fat.
Let’s revisit the example from our last two blogs including what we now know about carbs and protein:
2 slices of toast = Counted as 2 carbohydrate “exchanges”; contains <2 grams of fat total
3 oz turkey (without skin) = 3 lean protein “exchanges”; contains 9 grams of fat total
Small apple = 1 carbohydrate “exchange;” 0 grams of fat
6 oz container of low-fat yogurt = Considered a carbohydrate “exchange”; however, contains 3 grams of fat
When considering fat content in this example, it is important to note that although the foods may not be classified as fats according to “exchange” definitions, they still contain this essential macronutrient. This highlights the importance of understanding the overall composition of a meal beyond simple categorizations.
We emphasize the exchange system as an effective tool for athletes looking to optimize their nutrition, though reading food labels can also be a valuable skill. By utilizing these resources effectively, individuals can simplify meal planning, promote dietary adequacy and variety, and make adjustments as needed to meet their overall nutrition goals.
Paying attention to how certain foods make you feel, your energy levels throughout the day, and any digestive issues can be crucial in making informed decisions regarding your diet; however, if you have specific questions or concerns, a registered dietitian can provide personalized advice based on dietary needs and preferences.
Action Points to Improve:
- Use Sports Plan Pro’s Daily Macronutrient Calculator to calculate how many grams of fat you need to consume each day.
- The next time you eat, use one of the two methods you learned to count the grams of fat you ate.
- Throughout the day, make sure you keep track of how many grams of fat you are consuming and make sure it aligns with Sports Plan Pro’s recommendations.
Coming Next Week:
You’ve mastered the big three—carbs, protein, and fat—but here’s the catch: That’s only half the story.
What if your bones were quietly breaking down behind the scenes, no matter how clean your macros are?
Next week, we’ll uncover the micronutrients every athlete needs to protect their bones, boost performance, and avoid the injuries that can end seasons—or even careers.
You’ve built the foundation. Now it’s time to fortify it.
Stay tuned.
References
- American Heart Association. Dietary Fats. www.heart.org. Published November 1, 2021. Accessed June 12, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
- Mayo Clinic Staff. Dietary fat: Know Which to Choose. Mayo Clinic. Published February 15, 2023. Accessed June 12, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
- Kaminski J. 10 Foods That Are High in Healthy Fats [December 2021]. blog.nasm.org. Accessed June 12, 2024. https://blog.nasm.org/healthy-fats-foods#:~:text=Monounsaturated%20fats%20can%20be%20found
- Boldt A. Should I Eat Fats before a Workout? Livestrong.com. Published June 4, 2011. Accessed June 12, 2024. https://www.livestrong.com/article/462208-should-i-eat-fats-before-a-workout/
- Girard Eberle S. The Body’s Fuel Sources. Human Kinetics. Accessed June 12, 2024. https://us.humankinetics.com/blogs/excerpt/the-bodys-fuel-sources#:~:text=Carbohydrate%2C%20protein%2C%20and%20fat%20each
- American Diabetes Association. Food Lists for Diabetes. Academy of Nutrition and Dietetics; 2019.
