Why Fats Are Essential in Your Diet (And Why You Shouldn’t Fear Them)

For years, dietary fat has been misunderstood and unfairly blamed for weight gain and poor health. Many people still believe that eating fat makes you fat but the reality is far more nuanced. In fact, fats are not only essential for optimal health, but they also play a critical role in performance, recovery, and long-term body composition.

If you're training regularly and aiming to look, feel, and perform better, understanding fats and using them properly can make a huge difference.

The Role of Fats in the Body

1. Energy Source

Fats are a dense source of energy, providing 9 calories per gram (more than double carbs or protein). While your body relies more on carbohydrates during high intensity exercise, fats become a key fuel source during lower intensity activity and at rest.

2. Nutrient Absorption

Certain vitamins: A, D, E, and K are fat-soluble, meaning they require fat to be absorbed properly. Without enough dietary fat, your body struggles to utilise these essential nutrients.

3. Cell Function and Structure

Every cell in your body is surrounded by a membrane made largely of fats. This is crucial for maintaining cell integrity and communication within the body.

4. Brain Health

Your brain is made up of around 60% fat. Healthy fats support cognitive function, focus, and overall neurological health.

Fats and Hormones: Why They Matter More Than You Think

One of the most important (and often overlooked) roles of fat is in hormone production.

Cholesterol and dietary fats are building blocks for key hormones such as testosterone, oestrogen, and cortisol. If fat intake is too low, hormone production can suffer—leading to:

• Reduced energy levels

• Poor recovery

• Decreased strength and performance

• Disrupted sleep

• Lower libido

For active individuals, especially those training hard, maintaining healthy hormone levels is critical. Consuming enough dietary fat supports this balance and helps your body function optimally.

Types of Fats: What You Should Know

Not all fats are created equal. Here’s a simple breakdown:

1. Unsaturated Fats (The “Good” Fats)

These should make up the majority of your fat intake.

• Monounsaturated fats: Found in olive oil, avocados, nuts

• Polyunsaturated fats: Found in fatty fish (salmon, mackerel), seeds, walnuts

These fats support heart health, reduce inflammation, and improve overall metabolic function.

2. Saturated Fats (Moderation is Key)

Found in foods like red meat, butter, cheese, and coconut products.

Saturated fats aren’t “bad” as once thought, but they should be consumed in moderation as part of a balanced diet.

3. Trans Fats (Avoid Where Possible)

Typically found in highly processed foods.

These fats have been linked to negative health outcomes and offer no real benefit—best to minimise or avoid them entirely.

When Should You Eat Fats? (For Active Individuals)

Timing your fat intake can help optimise both performance and recovery.

Before Training

Keep fats relatively low before workouts, especially high-intensity sessions. Fats slow digestion, which can make you feel sluggish if eaten in large amounts pre-training.

Better focus: carbs + protein

After Training

Post-workout meals should prioritise protein and carbohydrates to support recovery and glycogen replenishment. Fats can be included, but keep them moderate so they don’t slow nutrient absorption too much.

Throughout the Day

This is where fats shine.

Including fats in meals away from training windows helps:

• Keep you fuller for longer

• Stabilise blood sugar levels

• Support hormone production

fats and body composition

A common concern is that eating fats will lead to fat gain. But body fat is driven by total calorie balance—not one specific macronutrient.

In fact, including fats in your diet can actually help with fat loss by:

• Improving satiety (keeping you fuller for longer)

• Supporting adherence to your nutrition plan

• Regulating hormones involved in hunger and metabolism

Removing fats entirely often leads to poor sustainability, low energy, and reduced performance.

Fats are not the enemy, they’re a fundamental part of a well-balanced diet.

If your goal is to build muscle, improve performance, lose body fat, or simply feel better day-to-day, cutting out fats is not the answer. Instead, focus on including the right types, in the right amounts, at the right times.

When used properly, fats become a powerful tool not something to avoid.