Energy Requirements of a Strength/Power Athlete Part 3

Fats are not a bad thing! In fact for strength/power athletes can allow about 30% of their total Kcal intake as fats. This would limit saturated fats to 10% of total Kcal ingested per day. Strength/power athletes need fats for many of the same reasons normal population does, they must maintain a positive energy balance, they need to maintain triglyceride stores and support hormone production. Fat as is essential in digestion an absorption of fat-soluble vitamins A, K, D and E.

High fat diets have been found to support higher circulating testosterone concentrations than low fat diets. This is important for muscle building both mass and strength. It also helps to combat the suppression of testosterone in athletes who overtrain.

Breaking downs fats in our diet focuses on mono- and polyunsaturated fats. About 10-15% of our total Kcal per day should be monounsaturated fats. Polyunsaturated fats should be 10-15% of total Kcal per day as well. These fats help to increase HDL cholesterol in the blood, lower total cholesterol and triglycerides. Omega-3 fatty acids (a polyunsaturated fat) also helps prevent inflammatory related diseases and cardiovascular disease. Omega-3 has also been linked to prevention of some cancers and bone loss during inactivity.

Good monounsaturated fats are nuts, avocados and olive, canola and peanut oils. Polyunsaturated choices include nuts, seeds, corn and safflower oils as well as soy. The best source of Omega-3 is cold-water fish such as salmon, tuna, and sardines. Omega-3 can also be found in walnuts and flaxseed.

Lastly, an athlete should avoid trans fat as much as possible. Trans fats are found in processed foods, cookies, crackers, chips, fried fast food and margarine just to name a few. The key is to read the list of ingredients for anything hydrogenated. If a food has a hydrogenated ingredient avoid it!