Fat Intake for Endurance Athletes > TL;DR > - Aim for 25-35% of calories from fat; minimum 20% to avoid hormone and nutrient issues > - Prioritize omega-3s (fatty fish, flax, walnuts); limit trans fats > - Don't fear fat—it's essential; time higher-fat meals away from key workouts > - Low fat often means under-fueling; balance with adequate carbs and protein --- The Role of Fat in Performance Fat provides: - Essential fatty acids (body can't make them) - Energy for low...

Fat Intake for Endurance Athletes > TL;DR > - Aim for 25-35% of calories from fat; minimum 20% to avoid hormone and nutrient issues > - Prioritize omega-3s (fatty fish, flax, walnuts); limit trans fats > - Don't fear fat—it's essential; time higher-fat meals away from key workouts > - Low fat often means under-fueling; balance with adequate carbs and protein --- The Role of Fat in Performance Fat provides: - Essential fatty acids (body can't make them) - Energy for low...