Fats

...and Sports & Nutrition

Importance of Fats

Fat is important in the athlete’s diet as it provides energy, fat-soluble vitamins and essential fatty acids. Fats make up the majority of energy during longer workouts.

Getting the Right Fats at the Right Time

To help you prepare for your next match Recover & Refuel recommends "good" fats found in fish, nuts, seeds, canola and olive oils and avocados.

Avocado

Asparagus is chockfull of vitamins and minerals like vitamins A, C, E, K, and B6, as well as protein, fiber, folate, iron, copper and calcium. Try it paired it with pasta or a hardboiled egg and add a healthy fat like olive oil as a light meal between games.

Fig Newton’s

Ounce for ounce Broccoli contains more Vitamin C than an orange, providing athletes the antioxidant they need to help stave off oxidative stress. Additionally, Broccoli contains Flavonoids such as kaempferol, which can help reduce inflammation.

Fruit Bar

You cannot go wrong with green beans, the perfect carbohydrate-protein combo, helping you sustain energy while fueling, building and repairing your muscles. Try it would a green bean salad, casserole or grilled with olive oil.

Granola Bar

Known as a superfood, Kale is packed with vitamins, minerals and phytonutrients such as glucosinolates and flavonoids and includes high levels of folate and more calcium, than a cup of milk. Don't like the taste of Kale? Try adding it to your next smoothie.

Natural Peanut Butter

Peas are loaded with vitamin C, B and K, helping keep your immune system healthy, allowing your body better use of its energy source while keeping your bones strong. Peas are the perfect choice to keep you energized throughout the day and well prepared for your next match.