Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.
During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.
When it comes to fats, their are good fats and bad fats.
Examples of Bad fats for runners
Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.
Example of good fats for runners
Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.
Amounts of fats to consume
Remember at least 20-35 percent of a runner’s diet should come from healthy fats.