In a balanced diet, fats also have a place in their right proportion, but not all are equal and are not equally beneficial. If you exercise, discover the foods rich in healthy fats and do not hesitate to incorporate them into your menus.
Along with carbohydrates and protein, fats are the third major group of macronutrients that the body needs to function properly and stay healthy. The fat must be present in the diet of anyone, athletes included because they are one of the main sources from which to obtain the energy needed for life and for the exercise and because they are necessary for the synthesis of fat-soluble vitamins.
Unsaturated fats are the most beneficial because they contain essential fatty acids such as Omega 3 and Omega 6 which, in addition to providing energy, take care of the cardiovascular system and help control cholesterol levels. Some foods are rich in these healthy fats ideal for athletes, so if you do intense physical activity, you can not miss in your diet
The foods rich in healthy fats for athletes
Forget about “trans” fats, present especially in the industrial bakery and other processed products and take note of foods with high content of healthy fats ideal for athletes, because they will give you all the quick energy before training, the energy you need contributing to take care of your joints and your circulatory system.
Salmon, tuna, sardines, herring … The presence of essential fatty acids such as Omega 3 is what makes the fish cannot be missing from the menu of an athlete at least 3 times a week, besides being protein-rich foods for athletes. Also, white fish (hake, sole, monkfish …) provides Omega essential acids, although in smaller quantities. It is, in any case, one of the foods richest in unsaturated fats that protect the heart, limiting the presence of “bad” cholesterol and favoring recovery after exercise. It is one of the best foods rich in healthy fats.
The nuts, in general, are a small treasure for its high content of nutrients: vitamins, minerals, protein, antioxidants. And also are rich in monounsaturated and polyunsaturated fats, that is, “the good ones”. Of all of them, walnuts are the most healthy fatty acids for athletes. Such as Omega 3 and Omega 6, can contribute to the diet.
The beneficial properties of olive oil have earned it the qualification of “liquid gold”. The high content of vitamin E, a powerful antioxidant and the presence of healthy fats. Especially oleic acid, make it the best dressing in a multitude of healthy and balanced recipes.
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Vitamins C and E, potassium, magnesium, fiber … and for all this was not enough to consider it a superfood. It also contains unsaturated fatty acids in a high proportion, about 12 grams per 100 grams.
Until a few years ago it was a little-known food, but its nutritional value has made it become part of the ingredients of a balanced diet. Although it may not seem like it, chia seeds are composed of more than 30% healthy fats that are very beneficial for athletes. Most of them are unsaturated highlighting linoleic acid and Omega 3. They are, therefore, a magnificent source of energy. Ideal for the development of intense physical activity, which also has anti-inflammatory properties. It is one of the best foods rich in healthy fats.
Although for decades it was considered unhealthy because of its cholesterol content. Now the egg occupies its rightful place as a complete food. With high nutritional value, able to provide not only a large amount of protein of optimal quality. But also an excellent proportion of beneficial lipids in the form of monounsaturated and polyunsaturated fatty acids. Including whole eggs, with its yolk, and with the egg white in the diet of an athlete, is a guarantee of incorporating into the diet all the essential amino acids that the body needs and also the healthy fats They provide the extra energy that sports activity requires.
Always remember to consult your doubts with a doctor or nutritionist before making any change in your diet as an athlete.