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...