Why and how do healthy fats improve sports performance ?

Healthy fats play several essential roles in a balanced sports diet. Not only do they provide energy (9 calories per gram, making them a concentrated source), they are also involved in processes that are vital for athletes:

• Reducing inflammation : Certain fats, notably the omega-3s found in oily fish (salmon, sardines, mackerel) and linseed, help reduce inflammation. This can be beneficial for recovery after intense training, limiting muscle soreness and pain.
• Maintaining stable energy levels : Fats are a slow-burning source of energy. They help maintain a more constant energy level, particularly during long-duration efforts such as endurance races or prolonged training sessions.
• Cellular and hormonal health : Cell membranes are partly composed of fats. Having enough good fats in your diet supports cell regeneration. In addition, they play a key role in the production of hormones (such as testosterone and estrogen), which are crucial for muscle recovery and metabolic regulation.
• Vitamin absorption : Vitamins A, D, E and K are known as fat-soluble, meaning they require fat to be properly absorbed and utilized by the body. These vitamins are involved in essential functions such as bone health, vision, calcium regulation and antioxidant protection.

How can you incorporate them?

• Add avocado to salads or toast.
• Eat oily fish such as salmon or sardines at least twice a week.
• Nibble on walnuts or almonds between meals for a healthy fat boost.
• Use extra-virgin olive oil to season your dishes.

In short, although fats have long had a bad reputation, healthy fats are essential for improving your sporting performance and supporting your general well-being.