The important relationship between fatty acids and sport is often underestimated . In fact, many people consider them antagonists. The idea is that fats in general are enemies of exercise, a healthy diet and general well-being, but there is nothing more wrong.
The important relationship between fatty acids and sport
Fatty acids and sport are elements that should have an intimate relationship. The reason for this is that fatty acids provide the fuel the body needs to cope with daily challenges and efforts.
These are the highly recommended nutrients for improving performance during an intense training session, since these acids promote oxygen absorption. In fact, some types of fats are more important to the athlete than protein.
The fatty acids considered essential perform an important protective function of the cardiovascular and immune system. Furthermore, they are extremely important for the regulation of hormonal and reproductive functions; as well as are responsible for improving the respiration and health of the body’s cells.
Learn to differentiate the types of fats
Fats are important and necessary for maintaining a healthy and balanced diet. However, it is essential to distinguish good from bad fats to reduce the consumption of harmful fats.
In fact, fats of vegetable and animal origin, despite having the same caloric intake, present important differences in their physiological characteristics.
It is important to determine the differences between the different types of fats and then to be able to select the ones that will actually contribute to the body’s energy contribution. In this sense, fats can be divided into two large groups: saturated and unsaturated.
- Saturated fats are the ones that are harmful to general health. Their regular consumption is associated with an increase in bad cholesterol (LDL). The chances of developing heart problems and some types of cancer also increase. For this reason, their consumption should be moderate.
- Conversely, unsaturated fats are those that belong to the group of good health fats. Unlike saturated fats, regular consumption brings health benefits, such as: controlling cholesterol levels (increases HDL cholesterol levels, called good cholesterol), increasing energy and preventing disease. It should be noted that unsaturated fats can also be monounsaturated and polyunsaturated.
Foods rich in fatty acids that are healthy for the body
Fish, especially blue fish, is one of the foods richest in unsaturated fats. In fact, the fatty acid widely known as Omega 3 is found in large quantities in this food. It is important to remember that Omega 3 is an excellent ally for controlling bad cholesterol levels in the blood.
Extra virgin olive oil
Olive oil is one of the key foods of the Mediterranean diet. It can be used in many different ways, but it is particularly suitable for dressing dishes and salads.
Extra virgin olive oil is a wonderful ally for preventing heart disease. Additionally, it contains high levels of vitamin E and phytosterol, which also help control cholesterol levels. We advise you to avoid consuming it in fried foods.
Another essential ingredient that cannot be missing in the kitchen is sunflower oil. Sunflower oil is made up of polyunsaturated fatty acids, which help reduce not only cholesterol but also triglycerides. It also has the positive effect of reducing blood clot formation.
Nuts make up another group of foods that contain healthy fatty acids. Its consumption, as long as it is low in salt, is widely recommended by nutrition specialists.
Nuts are also ideal for a healthy snack that lowers anxiety levels or to combine them in salads and other light meals.
The important relationship between fatty acids and sport should never be underestimated. The most important thing is to learn to differentiate the types of fats and consume the good ones regularly, moderating the consumption of the bad ones and making it sporadic.
It is also important not to be prejudiced against fats, as they are necessary for the body to develop in a healthy way and especially when performing intense training sessions.