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Boot Camp Blast

Week 3 - Fat FRIENDLY

Introduction: Good vs. Bad Fat, why do we need fat? Fat consumed in food serves many important roles. Fat (aka lipids) maintains body temperature, is a major source of energy and important transporter of fat soluble vitamins A, E, D, K. Fatty acids which come from metabolized fat form fatty tissue (body fat), regulate inflammation (the body’s response to harmful stimuli), insulin response (utilization of CHO fuel) and neurological functions (strength, coordination, reflexes). As you can see, dietary fat is essential to health and physical performance. For athletes, fat serves as a primary source of fuel during light to moderate intensity exercise however, carbohydrate must be present in order for the body to utilize fat fuel reserves. In other words, the balance of nutrients in your diet is essential to fuel optimal performance. In this module, participants learn about the differences between good vs. bad fat and how much they need to fuel their individual sport/activity.

Background: Quite frankly fat tastes really good however, the type of fat and quantity consumed determines if it is “good” for an athlete or detrimental. How your body utilizes the fat consumed in food is very complex. For this reason, we will limit the technical information provided in this module and focus mainly on dietary recommendations and food sources so you can begin to choose dietary fats which support your performance goals.

Fat Facts: Dietary fat is broken down into triglycerides. A triglyceride is made of 3 fatty acids, a glycerol backbone and is found in your blood stream. There are 3 types of fatty acids; saturated, monounsaturated and polyunsaturated and they perform differently in the body. Saturated fatty acids (SFA’s) are found in coconut/palm oils, butter, and meat fat. SFA’s fuel energy, provide cellular structural integrity, are essential for normal functioning of some proteins and needed in “small” amounts. Monounsaturated fatty acids (MUFA’s) found in olive oil, avocado, nuts are important for brain health, reduce cholesterol levels, and are touted to reduce belly fat. Polyunsaturated fatty acids (PUFA’s) are found in corn, soy, fish oils, nuts, legumes and play a major role in hormonal function, smooth muscle contractions, and inflammatory response. Two essential PUFA’s are linoleic and a-linolenic acid. These fatty acids are unique because your body can’t make them, they must come from food. Additionally, PUFA’s eicosapentaenoic (EPA) and docosahexaenoic acids (DHA) are major inflammatory reducer’s which are essential to health, especially for athletes whom train regularly. Omega 3 FA may improve endurance and recovery however, more research is needed to support this hypothesis. 

Week Three Summary


  • Review total fat (TF), saturated fat (SF), MUFA, PUFA (linoleic/alpha-linolenic, Omega 3 EPA:DHA) intake results from week 1 food log

(We encourage participants to continue to log food into the USDA SuperTracker 3 to 4 days each week to evaluate changes and make adjustments)

  • Calculate TF, SF fueling requirements based on individual sport/activity

  • Learn about Fat FRIENDLY anti-inflammatory food sources


  • Meet TF, SF, linoleic/a-linolenic, Omega 3 EPA:DHA goals within 5 to 10% of recommended range.


  • To connect with us, follow us on Instagram. Direct message (DM) us for general questions about the Nutrition Basic Training program.  .  


  • Individual coaching is available upon completion of this Nutrition Basic Training Program. Please eMail a brief note regarding the coaching or culinary service you are requesting.


Fat FRIENDLY Detailed Instruction

This week each participate will complete 4 steps. First you will detect imbalances in TF, SF, linoleic /          a-linolenic acids, Omega 3 EPA: DHA then begin to modify diet based on SportFit recommendations.

Week 3 Tip: Use the information in this module to improve your nutritional fitness. While fat has gotten a bad rap in the press, omega fats are essential to your health and well-being. Take time this week to think about the fat in your diet and begin transition toward healthier options one step at a time. If you need support contact us!

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