Why Fat is So Important For Athletes

In episode 121 of The Eat For Endurance Podcast, I’m joined by fellow Sports RD and endurance athlete Natalie Robertello, MS RD CSSD of BeFueled Sports Nutrition. We tackle the one macronutrient I haven't yet focused on in the podcast…FAT.

This isn’t your typical “good fats, bad fats” discussion. This is a conversation all about the importance of fats for athletes, and everything you need to know about fat as an active person. 

Natalie and I cover the differences between different types of fats, how not all saturated fats are created equally, whether or not you need to limit eggs if you have high cholesterol, if omega-3 supplements are necessary, if seed oils are actually inflammatory, if going keto is appropriate for athletes, and how fat fits into your everyday and performance nutrition plan.

Listen on Apple Podcasts

Listen on Spotify

Watch on YouTube

Understanding The Basics of Dietary Fat

There’s a lot of misinformation and confusion around fats, so Natalie and I kick things off with a refresher on the different types of dietary fat and where they show up in the foods we eat. While “fat” is often lumped into one big category, it actually includes two distinct types, each with different properties and health impacts. 

The two main types of fats are:

• Saturated fat:

  • Commonly found in animal-based foods (like meat and dairy) as well as coconut oil and chocolate.

• Unsaturated fat:

  • Includes the sub-categories of monounsaturated and polyunsaturated fats, and is found in a variety of plant-based oils, fatty fish, nuts, seeds, avocados, and foods like tofu and soybeans.

Additionally, we discuss trans fats and seed oils:

• Trans fats:

  • Artificially created through a process called hydrogenation and commonly used in packaged and fried foods.

  • Now largely banned in the U.S. due to clear negative impacts on heart health.

• Seed oils:

  • Unsaturated fats that have been heavily criticized, but most of this fear isn’t backed by human research (more on this below).

Why Not All Saturated Fat is Created Equally

Saturated fat is a topic that often creates confusion, especially for athletes managing cholesterol or receiving broad advice from doctors.

Yes, too much can increase LDL (“bad”) cholesterol, but that doesn’t mean all sources of saturated fat are equally harmful. The food matrix is an important thing to consider, because it looks at all the different nutrients in a food and how they interact with each other rather than focusing on a single nutrient (like saturated fat). 

Take low-fat and full-fat dairy, for example. It contains saturated fat, but it also has calcium, protein, vitamin D, and other components that are beneficial to health. Fermented dairy products like cheese and yogurt offer additional health benefits.

The same goes for eggs. While eggs contain dietary cholesterol and some saturated fat, they also contain protein and many important micronutrients that support a healthy eating pattern for most people.

Natalie and I also talk about how some athletes, especially women in their 40s and beyond, are still hanging onto old “low-fat” messaging that they received decades ago and limiting their fat intake. The thing is, fat is essential not just for satiety and flavor, but for hormone health, nutrient absorption, brain function, and supporting adequate energy intake. 

Undereating fat (and calories in general) can also negatively affect cholesterol and overall health (e.g. mentrual dysfunction), so restriction of fat will get you in trouble.

The Importance of Fats for Athletes

When it comes to macros, carbs and protein often take the spotlight and fat is the underrated one that gets skipped over. Or, in the case of keto, fat gets a bit TOO much attention and the other macros suffer.

Both scenarios aren't great. Instead, we need to approach it with a goal of creating nutritional balance.  

Here’s why fat is such an important part of your nutrition plan:

• Fat adds flavor and satisfaction to meals, helping you feel full and energized

• It supports hormone production and menstrual health

• Fat helps with nutrient absorption, particularly fat-soluble vitamins A, D, E, and K

• It plays a crucial role in brain health, heart health, and inflammation management

• For athletes, it’s an energy-dense macronutrient (9 calories per gram), making it helpful for meeting daily energy needs, especially during heavy training blocks

So don't shy away from fat (or go to the other extreme). It's essential for your performance, recovery, and long-term health.

Listen on Apple Podcasts

Listen on Spotify

Fat Recommendations for Athletes

Unlike carbs and protein, which have well-defined gram-per-kilogram bodyweight recommendations for athletes, fat needs are more flexible and individualized. Natalie and I typically recommend aiming for around 25–35% of your total daily calories coming from fat as a general starting point. 

But what if you’re not tracking calories? No worries! Most of our clients aren’t either. 

Here are a few practical tips to ensure you’re getting enough fat throughout the day: 

• Aim for at least 1g of fat per kg of bodyweight

• Visual cues: Include a thumb-sized portion (or 1–2) of fat at meals

• Performance plates: Add fat if it’s not already in your protein or carb sources

• Watch your satiety cues: If you’re constantly hungry, your meals may be missing fat

• Remember, some foods count for more than one macronutrient (e.g., salmon = protein + fat, nuts = fat + some protein)

Your fat needs may shift over time depending on your training demands, health goals, and overall energy intake. 

Just remember: Fat belongs in an athlete’s diet, and limiting it can compromise everything from performance to recovery to long-term health, while over-consuming it crowds out other crucial macros (like carbs).

Are Seed Oils Actually Inflammatory?

I know… it’s the burning question everyone wants to know. The short answer? No.

Seed oils like canola, soybean, sunflower, and grapeseed often get a bad reputation, especially on social media by the wellness influencer community. 

But human studies do not support claims that they cause inflammation. In fact, replacing saturated fats with these unsaturated oils is associated with improved cardiovascular health.

In this episode, we also cover the importance of omega-3s, particularly EPA and DHA, which are anti-inflammatory and support heart, brain, and joint health. Most athletes would benefit from either eating fatty fish 2–3 times per week or supplementing with high-quality fish oil or algal oil (for vegans).

Fat in Performance Nutrition

When it comes to fueling for training and competition, carbohydrates are usually the main focus, and for good reason. They are important, but that doesn’t mean fat shouldn't have a place in your performance nutrition plan. It absolutely should.

It’s all about being strategic about when and how much you include it, especially around training sessions. Let’s break it down.

Before and During Training Sessions

• Avoid high-fat foods right before exercise, especially if you’re running, since fat slows digestion and can cause GI distress

• If peanut butter upsets your stomach before a workout, avoid it, otherwise it’s fair game

• Fat can help with variety, satisfaction, and meeting calorie needs, especially in ultra-endurance sports and long events (4+ hours)

Real Food Fat Sources for Long Events

• PB&J sandwiches

• Energy bars with some fat (ideally <10g if intensity is high)

• Cheese quesadillas

• Nut butter packets

• Cold pizza or mashed potatoes with butter

• Potato chips or crackers with cheese

After Exercise

Fat can help round out post-exercise meals, especially when trying to meet high energy demands. Omega-3s, in particular, support recovery and reduce inflammation.

Key Takeaways

• Not all fats are created equally

• Fat plays a vital role in satiety, hormone health, brain health, recovery, and meeting energy needs

• Context is important when considering fats in an athlete’s nutrition plan

• Athletes should aim for about 25–35% of total daily calories from fat or at least 1g/kg/day, though needs vary based on training load and individual preferences

• Omega-3 fats (EPA and DHA) have strong anti-inflammatory and recovery-supportive properties

• Seed oils are not inflammatory and can be part of a healthy diet

Need Help Navigating Macros?

Not sure where fat actually fits into your nutrition plan? I’ve got you! From hitting daily energy targets to timing macros around workouts, I can help you personalize your macro mix so you feel fueled, satisfied, and confident (without obsessing over numbers).

We’ll dial in a fat range that works for you, decide when to pull fat back before training sessions or events, and find easy ways to include it in meals, snacks, and race-day fueling. I offer a variety of services to help you meet your nutrition needs. 

• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)

• Check out my free nutrition downloads

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching

Let’s take the guesswork (and fear) out of eating fat, so you can fuel with confidence for training, recovery, and everyday life.

Support the Podcast

I'd be so appreciative if you would help support this free content! 

Here are a few easy ways:

• Leave a 5-star rating and write a review wherever you get your shows

• Subscribe/Follow The Eat for Endurance Podcast so you don't miss an episode

• Use my Skratch Labs affiliate code to get 20% off: EATFORENDURANCE20

• Join my Patreon community

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.