Yes, I want to improve my times. Should I eat less fat? What types of fat are good for me and which are bad? There is a lot of bad press about fats, but they are essential for your performance as a runner. That is why, in this article, we reveal the 3 keys to your fat consumption that every runner should know and why it is important for them to continue being part of your diet. Read until the end!

Tip #1: Fats can be your best friend

Despite their bad reputation, fats are essential in your diet. Firstly, because they are an important source of energy (along with carbohydrates) and, furthermore, because without them we would not be able to absorb a number of nutrients. vitamins They are essential for our body. Furthermore, they participate in important processes in our nervous system and provide thermal protection.

However, not all fats have the same function, so it is important to have a diet that varies, paying special attention to those that are recognized as the most healthy, which contain unsaturated fatty acids.

Unsaturated fats are found in extra virgin olive oil, avocado, nuts, seeds and fish, and they are your allies to reach your marks!

In contrast to these healthy fats we have saturated fats and transThe first can be found in foods such as red meat and high-fat dairy products.

Trans fats, it's best to forget them! They are those found in some baked goods, ultra-processed products and fast food.

Shall we continue to break down the 3 keys to your fat consumption?

Key number 2: Decide when to eat them according to your needs

Before or after the race? Unlike what happens with the proteins and the carbohydrates, you do not need to consume fat just before or after your training or competitions.

When we talk about fats, we are talking about long-lasting energy. That is why it is most reasonable to incorporate healthy fats into your diet in moderation.

A word of caution, however, if you're doing a high-intensity workout or a short run, it's wise to avoid fatty foods shortly before the activity, as they can take longer to digest and make you feel bloated.

Tip number 3: Eat them in moderation

As a runner, fat consumption should be part of your nutritional strategy, but it's important to remember that the key is moderate and balanced consumption. When you go overboard with fats, it can make you feel sluggish and slow down your performance. In addition, overindulging in fats can increase the risk of heart disease and other long-term health problems.

Therefore, it is important to include healthy fats in your diet in moderate amounts and limit the consumption of saturated and trans fats.

Now, how can you know if you're getting enough healthy fats in your diet? It's important to seek advice from nutrition experts if you have any questions or concerns about the amount or types of fats you should include in your diet. With the Oorenji RUNNERS app, you can leverage the input of experts with the power of artificial intelligence, because if you're looking for a diet that suits you, it has to be personalized.

Try this avocado tartar with shrimp! A delicious and healthy dish

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