Back9Nutrition; Sports Nutrition designed for Golfers

Fat

Fat IS needed in the body; however, you just don’t need as much of it as carbohydrate or protein because it is more calorie dense (has more calories per gram). Fat slows down digestion more than any other nutrient; thus you want to consume small amounts of fat often throughout the day. Examples would be peanut butter on a bagel, cheese on a sandwich, olive oil on vegetables, or avocado in a wrap.

Too much fat in the diet can cause numerous health problems including high cholesterol, high blood pressure, and extra body fat storage. Yes, even for college students! If your body gets more fat than it needs, it stores it as triglyceride in adipose (fat) tissue.

In regards to exercise, you DO NOT want to consume large amounts of fat pre, during or post exercise because it will slow how fast carbohydrate gets to your blood. During exercise we want carbohydrate and protein to be able to get to the muscle quickly and fat inhibits that process. So eat lower fat items right around exercise.

Purpose

Fuel during exercise

Transports & stores fat-soluble vitamins: A, D, E, K

Cushions internal organs

Helps regulate body temperature / provides insulation

Supplies essential fatty acids

Types of Fats

• “Bad” or saturated: fats that contribute to high cholesterol, high blood pressure, & body fat

• “Good” or unsaturated: fats that aid in good blood health (omega 3 & omega 6 fatty acids)

How much should be in your diet?

< 30% of total calories; with <10% coming from saturated “bad” fat

Good Fats: Best ChoicesBad Fats: Limit in Diet