How to Properly Time Your Fat Intake

Selected healthy fats, which we consume in our foods, provide us with essential fatty acids that cannot be produced by the body. These fatty acids play a very important role in our overall healthiness and performance. It is recommended that the total fat we consume stay around 30% daily. This is a far cry from the 10-15% recommended by some of the notorious 'fad' diets on the market. Now, this is not a OK to start downing every donut you see or to fry every piece of chicken you eat. Smart fat consumption would provide the majority of your fat intake in the form of the omega-3's and the monounsaturated fats (ex. Olive oil). The bad fats, the saturated kind (yes, the donuts and fried foods), shouldn't be eliminated entirely, they should simply be kept to a bare minimum.

When planning your menus, keep in mind that WHEN you consume your fats is key. For those exercising consistently (should be EVERYONE), avoid or limit fat altogether pre and post workout. Fats consumed during these periods will slow the absorption of protein and carbs, not what you want before or after your training. The quick assimilation of these nutrients, during these times, will enhance your recovery and growth. In addition, research has shown that eating large amounts of fat before training can affect the blood flow to muscles and it has shown to also have an effect on the level of growth hormone. Again, not the effect we want prior to working out. We want to encourage the release! Yes, ladies, you do!

We all know there is a benefit of physical fitness and fitness training programs, but not very many of us recognize the worth of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.

Though everyone's body works differently, the consensus is to limit fat intake to less than 10 grams at meals within two hours before or after exercise. Keep in mind that the healthy omega-3 fats are the best choice at these meals since they are more readily used for fuel during exercise.

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