February Issue 2024

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S P O R T S N U T R I T I O N The Relationship Between Dietary Fat and Athletic Performance B Y : A N D R E A B U T L E R Dietary fat is fat that derives from food and is broken down into fatty acids that enter the bloodstream for readily available and stored energy. 1 In addition, fat has a role in absorbing fat-soluble vitamins and providing a functional and structural component to cell membranes. Dietary fat is classified as a lipid that contributes to the taste, texture, and energy content of food. 1 There are three main categories of fat. These categories are saturated (SFA), monounsaturated (MUFA), and polyunsaturated (PUFA). 2 The difference between the three categories of fat lies in specific characteristics such as chain length and desaturation level. 1 24
SFAs only have single bonds, become solid at room temperature, and have short, long, or medium-chain fatty acids. Trans-fatty acids have more than one double bond in the trans configuration so while categorized as MUFAs, trans fat is structurally similar to SFAs. MUFAs have one double bond, become a liquid at room temperature, and have long-chain fatty acids. One main class of MUFAs is n- 9 fatty acids. PUFAs have more than one double bond, become a liquid at room temperature, and have long-chain fatty acids. The main classes of PUFAs are n-3 fatty acids and n-6 fatty acids. 1 In terms of food sources, SFAs are mainly found in animal fats such as milk, butter, cheese, and meats. 2 The majority of MUFAs and PUFAs are contained in plant and seed oils such as olive oil, canola oil, nuts, and avocados. 1 Trans fats primarily derive from partial hydrogenation of plant oils; however, a small proportion comes from ruminant animal products. 1 Although carbohydrates and protein are the main fuel sources for athletes during high-intensity exercises, fat plays a crucial role in providing performance and health benefits. 3 Athletes should consume mostly MUFAs and PUFAs due to their positive effects on the gut microbiome. Additionally, they are easier to utilize as a fuel source compared to SFAs and trans fats. 3 There is inconsistent evidence on the effect of fat intake on gut bacteria and functions; however, studies show that fish oil and unsaturated fatty acid intake increased probiotics, Lactobacillus, and Bifidobacterium . 4 In comparison, saturated fat reduces bacterial numbers and increases the excretion of short-chain fatty acids (SCFA). Athletes can utilize SCFA as a precursor for gluconeogenesis when energy demands are high. Furthermore, the effect of fat on gut bacteria depends on the type of fatty acid that reaps several benefits on exercise and overall health. For example, n-3 fatty acids are a type of PUFA found in fish, walnuts, and seeds. Studies show that n-3 fatty acids support brain health, lower blood pressure, aid in postexercise muscle recovery, reduce inflammation, and increase endurance ability. 4 25
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