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Many athletes think that fat is what they see in the mirror in those areas they tend to feel ashamed of—the muffin top, doughnut, or love handles. Fat is actually energy storage. You do need some, but not an abundance of it. Generally, if you eat to excess without the appropriate energy expenditure to balance it, you gain fat. The fat you don’t see is super essential—these fat cells are in your nerves, bone marrow, and organs. Minimal body fat is 12 percent in females and 4 percent in males. Each person carries fat differently, depending on their body type (read about body types in chapter 7, Creating Your Own Nutrition Plan).

Fatty acid. The simplest form of fat is a fatty acid. There are two types: saturated (animal fats, coconut oil, butter) and unsaturated. Unsaturated fatty acids are broken down into either monounsaturated (such as olive oil, avocados, peanuts, and almonds) or polyunsaturated (omega-3 and omega-6, flaxseeds, fish, hemp, and canola) fatty acids. Fatty acids can be joined to form triglycerides, which is what most of the stored fat in humans is made up of. Triglycerides are the primary form of fat in the diet. Dietary fats have some pretty significant functions in the body, such as providing structure to cells that help form the brain, the nervous system, and hormones. They also transport vitamins that provide the essential fatty acids omega-3 and omega-6, and are the densest energy source.

It’s important to get a balance of all types of fats to ensure good health and optimal athletic performance. If the fats consumed are out of balance for too long, in combination with higher carbohydrates, it could lead to increased cholesterol levels and a potentially higher risk of heart disease, kidney disease, diabetes, and possibly even Alzheimer’s, in addition to a higher percentage of body fat. If you eat a lot of fat, make sure you’re eating a good balance of all of them. You should also exercise and limit your carbs.

The omegas. Omega-3 and omega-6 are some of the healthier fats to consume in the diet, but it’s important to balance them. However, much of today’s industrialized foods don’t include omega-3-rich sources such as marine life, wild game, or less industrialized plants. Instead, many people eat diets with a higher omega-6 content from safflower oil, corn oil, and meat from corn-fed animals. To achieve a balance of omegas, use fewer vegetable oils, consume meats from animals raised in more humane and natural environments, and consume more omega-3-rich foods such as algae, walnuts, flaxseeds, and fish. You could also consider an omega-3 supplement, which is great for the athletic body because it helps muscle cells be more fluid and has an anti-inflammatory effect.

All the fats discussed above are critical to your health and longevity, and it’s essential to get a good balance of them in your diet. However, there is one type of fat that you should avoid: trans fat. This fat is not naturally occurring and usually forms when vegetable oils are made or when these oils are used for cooking at high temperatures. The process that creates trans fats is called hydrogenation. If you see the word “hydrogenated,” it probably isn’t good. Avoid it at all costs! Even one meal high in trans fats can have an immediate effect on the blood vessels in your heart. Make sure to read food labels and look at the ingredient list (see the section on understanding food labels in chapter 13