💪 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.
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| 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.
