Quick Guide to Good Fat Sources
Over the next three weeks, I am going to provide you a quick overview of the three macro nutrients necessary for optimum health & performance: fat, protein and carbohydrates. The reason for this three part series is to help demystify some of the confusion that is rolling around in the various media sources. Think about, on Monday fat is good, by Wednesday it is bad; Thursday protein is good for you and by Friday, protein causes kidney stones – you get my point.
This confusion became crystal clear the week of Loretta’s. During my seven days trackside in our MotoE booth, me and my team visited with over 800 riders and family members to discuss everything from how to develop more speed, improve endurance, how to handle an injury, mental blocks associated with high profile racing, proper hydration and also, how to properly eat. The two biggest areas of frustration stemmed around the mental blocks and nutrition. We will address the mental aspects of performance, but only after we clarify the facts associated with nutrition.
FAT
Overview: our bodies cannot produce essential fatty acids Omega-3 & Omega-6. These fatty acids are necessary for all cellular health (creates the cell membrane) & performance (energy transport, delivering oxygen, etc.).
Sources: oils capture the essence of flavor from their source & concentrate their nutrients ina way that is easy for the body to absorb and utilize.
Olive Oil
Benefits: helps increase good cholesterol
Contains: Omega 9
Best used: for sautéing or topping steamed vegetables or pasta; as a salad dressing
Flax Seed Oil
Benefits: anti-inflammatory, cardiovascular support, helps regulate blood pressure
Contains: Omega-2 and some Omega-6
Best used: in smoothies, salad dressings or alone. Also serves as a vegetarian alternative to fish oil
Coconut Oil
Benefits: fat burner, immune builder, promotes digestion & metabolic pathways, helps control sugar
Contains: MCT’s (medium chain triglycerides)
Best used: in smoothies; for baking, sautéing.
Almond Oil
Benefits: excellent anti-oxidant (off sets the negative side effects of high intensity training/racing)
Contains: Vitamin E
Best used: good in smoothies & desserts
Walnut Oil
Benefits: helps collect free-radicals created from oxidative stress (negative cellular by product of high intensity training/racing); supports brain function; antibacterial & antiviral.
Contains: Phytonutrients, antioxidants, omega-3 and trace minerals such as selenium, magnesium, zinc, iron & B1, B2 and B3
Best used: in salad dressings, smoothies & desserts
Sesame Seed Oil
Benefits: supports vascular & respiratory systems
Contains: calcium & lignans
Best used: for finishing steamed vegetables
Peanut Oil
Benefits: can help reduce cholesterol
Contains: moderate amounts of polyunsaturated fats, higher in monounsaturated fats
Best used: high heat sautéing
As you can see by the above, good fat plays an instrumental part in your health, wellness and ultimately performance. Add good fats into every meal and snack – the benefits are abundant and the impact on your performance cannot be overlooked.
If you have any questions or need anything clarified, please email me directly.
Until next time, Train Smart-Not Hard!
-Coach Robb
