Fats: Good vs. evil
by: Kelly Herdrich
Posted on: Wednesday, January 9th, 2008 at 9:52 am by: Kelly Herdrich
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Since diets often place restrictions on fat intake, many believe that all fat is bad. Good fats do exist, and can play an important role in a cyclist’s diet.
The battle between good and evil doesn’t just take place in movies. Nutrition and the many components of diet have also been called good and bad, healthy and unhealthy. Since diets often place restrictions on fat intake, many believe that all fat is bad. Good fats do exist, and can play an important role in a cyclist’s diet.
Fat plays an important part in everyone’s body, and should never completely be eliminated from a nutritional plan. In infants, fats help in brain development. As we grow up, fats “are used for long-term energy storage, which protect the body and blood, and which carry the fat-soluble vitamins A, D, E, and K.” ( Source ) Fat does serve a purpose in the human body when eaten in moderation and a part of a generally balanced diet.
There are some fats that are better for you that others. Unsaturated fats are substantially healthier for people than saturated fats. Vegetable oils, nuts, and grains are wonderful ways to get a healthy amount of the right fat in your diet. Good nutrition requires that even these are eaten in moderation, and “nutritionists recommend that you derive no more than 30 percent of your total calories from fat, and no more than 10 percent from the saturated fats found primarily in animal products.” ( Source ) This is why many people focused on eating a healthy diet eat little to no meat, even if they don’t label themselves as vegetarians.
Fat, good or bad, is not the answer to a cyclist’s nutritional plan due to the health risks that excess poses and the fact that they aren’t the best way to get their energy. For all individuals, diets too high in fat pose potential health risks, from high cholesterol, high blood pressure, blocked arteries, to heart attacks. Adequate nutrition requires that fat is eaten in moderation. Hydrogenated fats (trans-fatty acids) are just as dangerous as saturated fats, and should be eaten in limited quantities if at all. Everyone should eat fat in moderation, sticking to unsaturated fats whenever possible. Cyclists need to think about their nutrition and the role that fat plays in their diet and their health, as well. The best source of nutrition and energy for cyclists are carbohydrates, which are converted into glucose. These are better for cycling energy than protein or fats. “Stored fat can also be a fuel source, but it can’t be converted to energy in the absence of glucose.” ( Source ) This is where carbohydrates come into play, and why they are ultimately the better source of energy for cyclists.
That said, fat does have a place in a cyclist’s diet. Fat can provide a necessary boost during a long race, and can be stockpiled, unlike carbohydrates/glucose. Provided that cyclists remember to eat the right kind of fats (unsaturated), they can reap the benefits. When carbohydrates are used as the primary source of energy for a cyclist, good fat can aid in the process.
Good nutrition is essential for cyclists. Recognizing the difference between good and bad fats is a first step. Realizing the role good fats play in a healthy cyclist’s diet is the second. The third step, moderation, is the step that is the most difficult and most important.
Resources
Mother nature — Cycling for Women: Now about your diet
Ken Kifer’s Bike Pages — The healthy diet for cyclists (or anybody)
