30% is the recommended amount of calories we should get from fat every day. The other sixty is made up of protein and carbohydrates. Fat however is something that many people, even runners try to avoid. The problem is that they may be damaging their health and increasing their risk of injury.
A 2008 study published in the Journal of the International Society of Sports Nutrition found a correlation between fat intake and injury among female runners. The results were surprising. Females who consumed less than 30% of their calories from fat were more prone to suffer running related injuries compared to those who got over 30% of their calories from fat.
So that does that mean that you should consume more fat? Yes and no. Not all fat is created equal.
Filing up on junk food and sweets isn’t going to reduce your risk of injury. The fat consumed should come from products that contain unsaturated fat like mono and poly saturated fats as well as essential fatty acids like omega-3 and omega-6. Here are some fat sources that you should regularly include in your diet;
Fruit – Avocado
Oil – extra virgin olive oil, flaxseed oil
Nuts – almonds, pistachios, Brazil nuts, cashews
Fish – salmon, tuna, cod and mackerel
Spreads – peanut butter
Dairy – milk, yoghurt, cottage cheese
Sprinkle some nuts on your morning oats. Use avocado instead of butter as a sandwich spread. Enjoy a grilled piece of salmon for dinner. A serving of one of these with each meal throughout the day will help you get the recommended amount of daily fat while reducing your risk of injury.
How much fat do you consume every day?
