What are the Fat Requirements of athletes?
Fats are the body's other major energy source. It is a well known fact that fat is a highly concentrated source of energy and the primary fuel at rest and during low intensity physical activity. However, fats cannot be used exclusively as an energy source and a small amount of carbohydrate must always be available. High rates of fat oxidation can occur during aerobic exercise, Aerobic training increases the ability of the body to use fat as an energy source. Thus, for athletes who require high energy intakes, fat is an important fuel and adds to daily energy requirements. Fats must be present in adequate amounts, too less or too much both may have adverse effects. Most athletes eat moderately low fat diets.
Low fat diets for long periods may not obtain sufficient fat-soluble vitamins, including vitamin E, which has antioxidant functions. Restrained eating and extreme fat restriction increase the risk for eating disorders that ultimately impair exercise performance. Keeping fat intake below 30 percent of the total calories has been shown to be beneficial in protecting against various diseases. Concerning cardiovascular health, consuming no more than 30% of total calories from fat is recommended. Moreover, high fat intake impairs insulin sensitivity and glucose utilization.
Fats may contribute as much as 75 percent of the energy demand during prolonged aerobic work. There is evidence that the rate of fat metabolism may be accelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur.
Thus, total energy provided by fat may range from 20-30% including both visible and invisible fat with the ratio of 2:l. The proportions of saturated fat, mono-unsaturated fats and poly-unsaturated fats also needs to taken into consideration. Thus, the diet should be a blend of oils from palm, soybean, mustard and other vegetable sources.