Our body is capable of storing large amounts of lipids. Fats supply about twice as much energy as carbohydrates. One gram of carbs will only supply the body with 4 kcal compared with 9kcal from a gram of fat. But fats are also the slowest source of energy which is why they are not recommended as energy-efficient for every type of exercise.
And yet fats are a cornerstone of the diet of an endurance athlete. They promote the absorption of certain vitamins and deliver essential fatty acids. You will be more susceptible to injuries and are taking a health risk if you don’t eat enough fats. One of the reasons for this is that some essential vitamins, which are vital for your body’s functions and recovery process, can only be found in fatty products.
That is why healthy fats are such an important ingredient in specific sports meals. On rest days healthy fats such as oil, nuts and oily fish should not pose a problem for athletes. But you should limit your intake of these fats on intensive workout days and competition days because they are more difficult to digest. Saturated, animal, unhealthy fats such as chocolate, cakes, deep-fried food, cream-based sauces and butter are allowed now and then but they are better avoided.