Let's clear things up right from the start, the fat that you eat does NOT equal fat on your body. An excess of any calorie (protein, carb, fat, or alcohol) will cause your body to put on the fluffy stuff.
Fat is an important fuel for your body which is one of the reasons our bodies are so good at storing it. From just a single gram of fat, we get 9 calories of energy. The extra calories are one of the reasons we need to be more aware of our fat intake when we are trying to lose fat.
GOOD AND BAD FATS
You may have heard of "good fats" and "bad fats". Hydrogenated and trans fats that are used in processed foods and industrial cooking are the bad fats. Trans- fatty acids that appear in processed foods (biscuits, chocolate bars) margarine and oils such as soybean and corn oil should be removed from our diet. They provide no health or performance benefits at all.
We want to prioritise eating more of the omega-3 foods and use good quality mono and saturated fats at specific times. Fat is essential in our diets and the right ones should be included on a daily basis.
WHY ARE CERTAIN FATS ESSENTIAL?
Aid recovery from exercise
Fuel exercise performance
Improve body composition
Vital for hormone production
Increase nutrient and vitamin absorption
Aid in eye, skin and hair health
FATS FOR PERFORMANCE
Good fats can help with recovery from exercise as they help lower inflammation caused by exercise. They also help with hormone balance. We place a lot of stress on the body from crushing our training so we need to support our recovery away from the gym.
Using fats around your workouts is somewhat controversial. A rule of thumb is you want to lower them post-workout to allow for more protein and carbohydrates to be consumed. However, using them pre-workout is fine if you feel this works well for you. A little trial and error is required here.