Fats

What are fats?

Dietary fats provide essential fatty acids, support hormone production, and aid absorption of fat-soluble vitamins. They contribute to satiety and overall health. For lifters, adequate fat intake helps maintain hormonal balance that supports muscle gain and recovery.

How does it work?

Fats slow digestion and steady energy, improving appetite control. Omega-3s reduce inflammation and may aid recovery from training stress. Adequate fat supports testosterone and other hormones involved in adaptation. Fats complement carbs and Protein within total Calories to meet performance and body composition goals. Dietary fat also carries fat-soluble vitamins A, D, E, and K, which support immunity, bone health, and energy production for training.

Practical application

Set fats lower (around 0.6 g/kg) when carbs are high to fuel frequent hard sessions; move toward 1.0 g/kg if you prefer lower-carb days or need more satiety in a deficit. Prioritize olive oil, nuts, seeds, avocado, eggs, and fatty fish for omega-3s. Keep trans fats near zero and saturated fat moderate. Distribute fats across meals to manage hunger, but keep pre-workout meals lighter in fat to avoid sluggishness. Consider an omega-3 supplement if fatty fish is rare in your diet.

• Daily rangeUse 0.6-1.0 g/kg and adjust with carb needs and appetite.
• SourcesFavor olive oil, nuts, seeds, avocado, eggs, and fatty fish for omega-3s.
• TimingKeep pre-workout meals lower in fat to stay light during training.

Common mistakes

• Cutting fats too low during a deficit, which can impair hormones and adherence.
• Pushing fats very high while carbs stay high, overshooting calories and slowing recomposition.
• Ignoring omega-3 intake; aim for fatty fish twice weekly or supplement.