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DIET |
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Fats
A small amount of fat is essential in the diet, though dietary fat
deficiency is extremely rare, especially in the west. Fat is an important
source of fuel for exercise, but even lean people have sufficient
stores to last them several days without topping up. Gram for gram
fat contains more energy than other dietary components but it is not
the preferred source of energy for exercising muscle. The exercising
body will preferentially burn carbohydrates, and any excess energy
consumed from a high fat meal will be stored as body fat. A high fat
meal will not restore carbohydrate stores and if consumed regularly
runs the risk of weight gain.
Foods obviously rich in fats include butter, margarines, any type
of oil (don't be fooled by the "light" oils!), fats on meat
and skin on poultry. However, there is also a lot of fat in food that
you can't see. Dairy products, fatty meats (sausages, many processed
meats), fried foods, pastries (pies, sausage rolls, croissants), muffins
and cakes, chocolate, chips, crisps and many other processed foods.
Foods high in fat but low in other nutrients should be used as treats
or occasional food rather than for daily consumption. To achieve our
nutrient needs we require only around 1 tablespoon of fats each day.
Fat also slows the absorption of carbohydrate, so it is should be
minimised during exercise when maximum carbohydrate absorption is
required. |
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