Having a goal to increase workout performance requires focus not just on your fitness program, but also on your nutrition. Eating a well-balanced diet of carbohydrates, proteins and fats enables you to achieve higher levels of performance success, according to the Colorado State University Extension. High-fat diets can have some positive effects on workout performance; understanding the functions of fat, recommended intakes and advantages of high-fat diets can help you reap the most performance benefits. Consult your doctor before making any drastic dietary changes.
Functions of Fat
The American Heart Association recommends that intake of all fats compromises 25 to 35 percent of your daily calorie total. Many individuals believe that to perform successfully, fat intake needed to be very low --- but the AHA's healthy percentages put a dent in that belief. Consuming healthy fats --- those of the unsaturated variety --- provides your body with the nutrients needed to excel in performance. These fats provide energy, assist with growth and development, help absorb fat-soluble vitamins and cushion organs, the University of Illinois' McKinley Health Center adds.
Benefits of High-Fat Diets
Fats are needed in your diet to assist with performance, particularly endurance events. Fat acts as a fuel source for the body during events lasting more than an hour, according to the CSU Extension. If you participate in activities such as long-distance running, swimming, cycling or hiking, you need to consume at least 25 percent of your total calories from fat sources. Another important aspect of performance is exercise intensity. As you increase your intensity levels over longer periods of time, you use more energy; this, the TrainingPeaks website explains, results in increased fat oxidation, elevating your performance levels.
Relationship With Performance
Following a high-fat diet has been seen to enhance performance levels. According to TrainingPeaks, endurance athletes who consume a high-fat diet are less likely to suffer injuries, more likely to meet their total caloric needs, are able to increase their endurance levels and more likely to preserve their carbohydrate stores throughout performance. These advantages show how high-fat diets positively correlate to workout performance. Adding healthy fats to your diet, such as avocado, olive oil, nuts and seeds, are simple ways to increase your fat intake.
Considerations
The need for fat in your diet to enhance performance is evident, but it is important to limit your intake of saturated and trans fats. Consuming elevated levels of these fats can increase the likelihood of developing high cholesterol, obesity, cardiovascular disease and cancers, MayoClinic.com warns. Balancing your carbohydrate, protein and fat intake provides you with balanced amounts of vitamins and minerals needed to reach optimal performance levels and keep your body healthy.
References
- American Heart Association: Know Your Fats
- Colorado State University Extension; Nutrition for the Athlete; J. Anderson, et al.; December 2010
- MayoClinic.com; Dietary fats: Know which types to choose; Feb. 15, 2011
- McKinley Health Center; Macronutrients: The Importance of Carbohydrate, Protein and Fat; 2008
- TrainingPeaks; Fat and the Endurance Athlete; Matt Fitzgerald
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