Healthy fats in sports nutrition: how many do athletes really need

Why fats are important

Fats are the second most important source of energy — they provide more than twice the calories of carbohydrates (9 kcal/g vs. 4 kcal/g).
In addition to energy, however, they also play a key role in:

• hormone production (testosterone, estrogens),

• absorption of vitamins A, D, E, K,

• health of cell membranes and the nervous system,

• organ protection and thermal insulation.

For athletes, fats are also important for long-term performance at lower intensity - e.g. in running, cycling or triathlon, where the body can use fat as fuel more efficiently.

Saturated vs. unsaturated fats

Saturated fats

We find them mainly in meat, butter, dairy products, coconut and palm fat.
It has long been claimed that they cause heart disease, but more recent research shows a more complex picture – it depends on the overall context of the diet .
Excessive consumption of saturated fats can increase LDL cholesterol levels, but with a balanced diet and plenty of unsaturated fats, this is not a problem.

Unsaturated fats

They are considered “healthy” – especially monounsaturated (olive oil, avocado, nuts) and polyunsaturated (fish, seeds).
These fats help:

• lower blood pressure,

• improve HDL cholesterol levels,

• reduce inflammation,

• support recovery after exercise.

Omega-3 fatty acids — key for athletes

Omega-3 fatty acids (EPA and DHA), which are found mainly in fatty fish (salmon, mackerel, sardines) or in algae oils, deserve special attention.

In athletes, it has been proven that:

• reduce inflammatory processes after the procedure,

• support brain and nervous system function,

• improve regeneration and immune responses,

• they can also positively influence adaptation to training.

The recommended intake is around 250–500 mg of EPA + DHA per day , which corresponds to 2–3 servings of fish per week.

Trans fats — the ones to avoid

Trans fatty acids are formed when oils are partially hardened (e.g. in cheap spreads, margarines or fast foods). They increase LDL cholesterol, lower HDL, promote inflammation and are clearly associated with a higher risk of cardiovascular disease.

European legislation already strictly limits their content, but they can still appear in cheap confectionery or long-life pastries.

How much fat does an athlete need?

The optimal amount of fat depends on the volume of training and total energy intake.
According to Jeukendrup & Gleeson, it should make up 20–35% of total energy intake .
Extreme fat reduction (e.g., "diet" regimens) may worsen:

• hormonal balance,

• regeneration,

• absorption of vitamins.

Simply put:

The minimum that an athlete should not go below is 1 g of fat per 1 kg of body weight per day .

Summary

In conclusion

Fats are not the enemy — they are essential .
It's not about limiting them, but choosing wisely :

• Prefer unsaturated fats,

• Eat fish or take omega-3 supplements.

• Avoid trans fats and burnt oils.

A balanced fat ratio supports not only heart health , but also performance, regeneration, and hormonal stability — exactly what an athlete needs.