Top Ten Sports Nutrition Tips to Level Up Your Game TIP #7

EAT FAT!!! 

Fat is an essential component of an athlete's diet. Consuming the right kind of fat,  in the right quantities, at the right times, is crucial for optimal health and success as an athlete. Healthy fats that support athlete's training include avocados, fatty fish (such as salmon), fish oil supplements, olive oil, avocado oil, macadamia nut oil and other monounsaturated oils, nuts and nut butters, flax seeds, chia seeds and other seeds.

The fear around fat is unsubstantiated. Good fat is GOOD! There are some sources of fat that cause inflammation and are not positive to performance gains. The focus is always on unsaturated sources of fat (primarily monounsaturated fast). Here are some ways to incorporate these foods in your diet as an athlete:

Whole grain bagel with smoked salmon

Berry Smoothie with flax and hemp seed mixture

Almond Butter and honey Sandwich 

Spring greens salad with olive oil based dressing 

Yogurt parfait with fruit and chia seeds 

Pasta with Pine nut and walnut pesto

Trail Mix with Nuts and sunflower seeds

Homemade Guacamole with baked corn chips

Sardines and whole grain crackers

Pistachio encrusted Baked Mackerel with roasted veggies

Apple Sliced dipped in  Peanut Butter 

The Bottom line is that we can find many ways to incorporate healthy fats into our diets as athletes. Doing so will make us better, faster, stronger and healthier! Try some of these ideas. Find what works for you. Include the healthy fats that you enjoy and be creative with them! 

Feel free to share pictures of what you love and of what you create  with me on social! I love hearing and seeing what you love and what you create! Message me @jenngileseat4sport on instagram! I would love to share your photos on my stories!

Eat Healthy Play Healthy!

-Jenn