Training Guides / Nutrition basics
Dietary fats
Fat is essential for hormones, cell health and absorbing vitamins. Learn the different types, how much to eat and how fats fit into a lifting diet.
Fat is one of the three macronutrients, alongside protein and carbohydrate. It is the most energy-dense, at 9 calories per gram compared with 4 for protein and carbs. Fat is not the enemy. Your body needs it to make hormones, build cell membranes and absorb the fat-soluble vitamins A, D, E and K.
General nutrition education only. If you have high cholesterol, heart disease or another medical condition, follow your doctor's or dietitian's advice.
How much fat?
The US Dietary Guidelines set an acceptable range of 20 to 35 percent of calories from fat for adults. For a lifter eating 2,500 kcal a day, that is roughly 55 to 95 g of fat.
Going very low for long periods can make meals less satisfying and may affect hormone levels, so most people do well staying in that range. When dieting, a common approach is to keep fat at around 20 to 25 percent and protect protein and training carbohydrates.
Types of fat
| Type | Main sources | General guidance |
|---|---|---|
| Monounsaturated | Olive oil, avocados, nuts such as almonds and peanuts | Make these a regular part of the diet |
| Polyunsaturated omega-6 | Many vegetable oils, nuts and seeds | Common in most diets |
| Polyunsaturated omega-3 | Oily fish such as salmon, sardines and mackerel; walnuts; flaxseed; chia | Many people eat too little |
| Saturated | Butter, fatty meats, cheese, coconut oil | US guidelines advise under 10 percent of calories |
| Trans (industrial) | Partially hydrogenated oils | Avoid; largely removed from the US food supply |
Health organizations generally recommend replacing some saturated fat with unsaturated fats for heart health.
Omega-3 fats
Omega-3 fats, especially EPA and DHA from fish, are important for heart and brain health. Many dietary guidelines suggest eating fish, particularly oily fish, about twice a week. People who do not eat fish may get some omega-3 from plant sources or consider an algae-based supplement after talking to a professional.
Practical tips
- Cook with olive oil or other liquid oils most of the time.
- Measure oils and nut butters when trying to lose fat. A tablespoon of oil is around 120 calories, and it is easy to pour three.
- Eat whole-food fats: nuts, seeds, avocado, eggs and fish bring other nutrients along.
- Keep fried and ultra-processed foods as occasional choices.
Fats and training
Fat is a major fuel during low-intensity activity such as walking. During heavy lifting and intervals, the body relies more on carbohydrate. Eating a very high-fat meal right before training can slow digestion and make you feel sluggish, so keep pre-workout meals moderate in fat.
Set protein first, then split the remaining calories between carbs and fats according to your preference. Both approaches work as long as total calories and protein are right. See TDEE and calories.
