Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing? I hope you’re good :)
This past week has been great in terms of training and work!
Once again, I felt an improvement in my running (especially in my pace), which made me happy and more willing to train and not give up hehehe.
I believe that in addition to sleep and proper nutrition, the secret lies in discipline. Even if I don't feel like it, if I'm cold, hot, have PMS, GI issues, etc. I'm going to train.
Keep showing up for training sessions, and you'll see your progress.
I usually place more emphasis on carbohydrates and proteins, and rarely discuss fats in sports nutrition.
But it turns out that the consumption of fats - especially Monounsaturated and Polyunsaturated fats - by athletes is also very important.
Consuming a diet low in fats can result in deficiencies of soluble vitamins (A, D, E, K), can contribute to a decrease in testosterone and menstrual dysfunction, and impair sports performance.
Here are a few more insights into fats that every runner needs to know:
INSIGHTS
The Impact of Healthy Fats on Our Health
During light to moderate intensities and long-duration exercise (zones 1, 2, and 3), fatty acids are a major fuel source for muscle contraction. When you restrict your fat intake, you run a greater risk of low energy availability.
Fat helps to maintain body temperature, protect our organs, make up the structure of cells, support our immune system & facilitate nerve actions.
We need a certain amount of fat for absorbing fat-soluble vitamins (A, D, E, K)!
Consuming adequate fat is essential for maintaining healthy hormone levels.
Emphasize monounsaturated and polyunsaturated fats, as opposed to saturated ones - they support all the functions stated above and promote additional benefits!
Dietary Fat Recommendations for Runners
20 to 35% of your total daily calories should come from fat
Less than 10% should be saturated
Consuming less than 20% of calories from fat can compromise endurance performance and even result in negative health complications.
Be careful with diets high in saturated fat (meat-based diets, ketogenic diets), as they can increase visceral fat, adipose fat, and fat in the liver, and increase the chances of developing insulin resistance!
During my practice, it's quite common for me to see female runners and athletes with a very low fat percentage or wanting to lower it, and taking high doses of vitamin D.
I usually explain that this doesn't make sense and that it's best to have a percentage in line with the reference, so that the body can absorb vitamin D and avoid other health problems.
In addition to all the positive insights about monounsaturated and polyunsaturated fats, it's worth noting their importance for cardiovascular health, which is extremely important for runners!
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso