Hey there CrossFitters and fitness junkies! Today, we're exploring the world of fats – not the kind you're working to reduce through intense WODs, but the beneficial ones you should be incorporating into your diet.

You've likely heard the phrase "fat makes you fat" countless times. However, the truth is that healthy fats are not detrimental to your fitness goals. In fact, they can be a valuable asset in improving your performance and recovery.

Why Should CrossFit Athletes Care About Healthy Fats?

1. Energy Source: Fats are an excellent source of energy. Each gram of fat provides 9 calories, compared to just 4 for carbs and protein.

2. Hormone Production: Fats play a crucial role in hormone production, including testosterone and growth hormone. These are essential for muscle growth and recovery.

3. Inflammation Reduction: Certain fats, like omega-3s, help reduce inflammation. This can be particularly beneficial after intense workouts.

4. Nutrient Absorption: Vitamins A, D, E, and K are fat-soluble, meaning your body needs fat to absorb them effectively.

5. Cognitive Function: Your brain is composed of about 60% fat. Consuming the right fats helps maintain cognitive function, keeping you sharp and focused during complex workouts.

Fats to Include in Your Diet

- Avocados

- Nuts and seeds (e.g., almonds, walnuts, chia seeds)

- Olive oil

- Fatty fish (salmon, mackerel, sardines)

- Coconut oil

- Grass-fed butter or ghee

- Egg yolks

Fats to avoid

- Trans fats

- Hydrogenated oils

- Highly refined vegetable oils (corn, soybean, canola)

- Excessive saturated fats from processed meats

Balancing Fat Intake

While healthy fats are beneficial, it's important to remember that they are calorie-dense. If you're on a weight loss journey, you'll need to monitor your fat intake carefully.

Consider measuring and tracking your fat consumption. Aim for about 20-30% of your daily calories from healthy fats. This range is typically sufficient to reap the benefits without hindering weight loss goals.

CrossFit is about balance – both in workouts and diet. Incorporate healthy fats into your meals, but be mindful of portion sizes. Your body will benefit from the right amount of these essential nutrients.

By understanding the role of healthy fats and incorporating them wisely into your diet, you can support your CrossFit performance and overall health. Keep pushing your limits in the box, fueled by a well-balanced diet that includes the right fats.

Coach JKH CrossFit Rising Sun East Nashville.