Eating fat to stay fit: the real story behind dietary fats.

 

💪 Fats: The forgotten nutrient your body needs to perform at its best.

In the fitness world, fats have long been seen as the bad guys of nutrition. But the truth is very different: fats are essential for life, for your health… and yes, even for building muscle and boosting performance. Cutting fats completely from your diet is not just a mistake—it can be harmful to your health.

🧠 Why are fats so important?

Fats serve multiple vital functions:

• They transport fat-soluble vitamins like A, D, E, and K—key for bone health, muscle function, and a strong immune system.
  
  

• Some fatty acids are essential, meaning your body can’t produce them on its own—you must get them through your diet. Think oleic, linoleic, or arachidonic acid, found abundantly in olive oil.
  
  

And while fats are calorie-dense, that doesn’t mean they make you fat. When consumed in moderate amounts from high-quality sources, fats can actually help reduce body fat, support hormones, and keep you fuller for longer.

🥑 Which fats should be in your fitness diet?

Not all fats are created equal. Here’s a breakdown of the main types and how to include them wisely in your nutrition plan:

1️⃣ Saturated fats. Use in moderation.

Typically found in animal products (butter, cream, fatty meats). In excess, they increase LDL (“bad”) cholesterol. Ideally, they should make up no more than 10% of your total daily calories.

Examples of common portions:

• 1 tsp butter: 12g fat / 103 kcal.
  
  

• 2 cups semi-skimmed milk: 5g fat / 122 kcal.
  
  

• Small grilled steak: 13g fat / 212 kcal.
  
  

👉 Use in small amounts and avoid ultra-processed and fried industrial foods.

Ghee.

2️⃣ Polyunsaturated vegetable fats. Heart-healthy.

Found in seeds and nuts. They support cardiovascular health, but they’re still calorie-rich.

Example:

• 1 tsp safflower, corn, or almond oil: 14g fat / 165 kcal.
  
  

3️⃣ Monounsaturated fats. The daily go-to.

The superstar here is oleic acid from olive oil. These fats balance cholesterol, fight inflammation, and support metabolic health.

Include them in every meal:

• ¼ avocado: 7g fat / 80 kcal.
  
  

• 10 green olives: 4g fat / 40 kcal.
  
  

• 1 tbsp extra virgin olive oil: 3g fat / 40 kcal.
  
  

• 1 tsp natural peanut butter: 8g fat / 94 kcal.
  
  

4️⃣ Omega-6 fatty acids – necessary, but keep balanced.

These are essential, but too much can promote inflammation. Aim for a 3:1 omega-3 to omega-6 ratio for optimal health and recovery.

How to include them:

• 5–7 walnuts: 18g fat / 185 kcal.
  
  

• Handful of raw peanuts: 9g fat / 98 kcal.
  
  

5️⃣ Omega-3 fatty accids. Your anti-inflammatory weapon.

These polyunsaturated fats are cardio-protective and anti-inflammatory, perfect for muscle recovery and injury prevention. Especially crucial during intense training periods.

Daily inclusion recommended:

• Small wild salmon fillet: 4g fat / 114 kcal.
  
  

• Canned sardines in olive oil: 11g fat / 191 kcal.
  
  

• 5–7 walnuts: 18g fat / 185 kcal.
  
  

❌ What about trans fats?

Trans fats (aka hydrogenated fats) are the worst for your health. They raise bad cholesterol (LDL), lower good cholesterol (HDL), increase belly fat, and dramatically raise the risk of heart disease.

Commonly found in:

• Margarine, industrial baked goods, cookies, snacks, microwave popcorn, candy, processed foods.
  
  

⚠️ In many countries like Spain, manufacturers are not required to list trans fat content. So, if the label says “partially hydrogenated oils” — put it back on the shelf.

🏁 In Summary.

Fats are not the enemy. In fact, they can be your strongest ally on the journey to a stronger, leaner, and healthier physique. The key is:

✅ Choose natural, nutrient-dense sources
✅ Watch portion sizes
✅ Ditch ultra-processed and trans fats
✅ Balance omega-3 and omega-6 intake

Eat good fats, train hard, and perform at your peak.

 

Everything you need to know about protein in the world of fitness and bodybuilding.

Proteins are a fundamental pillar in any athlete's diet. Their main role is structural: they repair, maintain, and build tissue—especially muscle. If you're training intensely, your protein needs increase significantly to help repair muscle fibers and support your immune system.

Who needs more protein?

While many assume only bodybuilders and strength athletes need high amounts of protein, several studies show that endurance athletes—such as runners, triathletes, and cyclists—may actually require more. Why? Although their muscle contractions aren’t as intense, the prolonged physical effort leads to significant muscle and connective tissue breakdown over time.

How much protein do I need?

Your ideal protein intake depends on your activity level and fitness goals:

• General recommendation (WHO): at least 0.8 g/kg of body weight per day.
  
  

• For active individuals: between 1.2 and 1.5 g/kg.
  
  

• For muscle gain: between 1.5 and 1.8 g/kg—or more if your diet is well balanced.
  
  

There’s no official “upper limit,” but excessive intake without proper hydration and a balanced diet can stress your liver and kidneys.

Best sources of protein.

• Animal proteins: lean meats, fish, eggs, poultry, low-fat dairy, and whey protein.
  
  

• Plant proteins: legumes, nuts, and whole grains.
  
  

What Is the biological value of protein?

Biological value (BV) measures protein quality based on:

1. Amino acid profile: quantity of essential amino acids.
   
   

2. Correct proportions of those amino acids.
   
   

3. Digestibility: how easily your body can absorb and use them.
   
   

Animal proteins tend to have a higher BV. For instance, egg protein has a BV of 100, while whey protein tops the chart at 110, thanks to its exceptional amino acid content and fast absorption.

Protein supplements: Yes or no?

You can absolutely meet your protein needs through whole foods, but protein powders offer some undeniable advantages:

• Fast digestion, ideal post-workout.
  
  

• Portable and convenient.
  
  

• Helpful if you have digestive issues or high protein demands.
  
  

Important: don’t fall into the trap of thinking "more protein = more muscle." Overloading your body—whether through supplements or food—can lead to dehydration, urea buildup, and organ stress. The problem isn’t the supplement itself, but uncontrolled intake.

Types of protein powders and when to use them.

1. Whey Protein.

The go-to post-workout protein. It digests quickly and boasts the highest biological value (BV 110). Ideal right after your training session, when your muscles are most receptive to nutrient uptake.

2. Sequential (blended) proteins.

These combine multiple protein sources to provide a sustained release of amino acids. Great for between meals, as a snack—like a shake with fruit or oats.

3. Nighttime proteins (casein).

During sleep, your body goes into full recovery mode. Casein digests slowly, making it perfect before bed. Avoid fast-digesting proteins like whey at night—opt for slow-release proteins to support overnight muscle repair.

Conclusion.

Protein is essential for anyone living an active lifestyle—whether you're building muscle, improving recovery, or just maintaining peak performance. Choose high-quality sources, spread your intake throughout the day, and don’t overdo it. Extra protein isn’t stored—it’s broken down and excreted.

Supplements are allies, not substitutes. Use them wisely, and make them part of a balanced fitness lifestyle.