FAT MAKES YOU FAST
Fat is fuel. You need it to repair cell membranes, maintain healthy immunity, and regulate hormone levels. And eating enough of it will help make you fast. ¶ How much is enough? Forget the standard rule that 20 per cent of your kilojoules should come from fat. That’s a minimum. Research shows that athletes who eat diets higher in fat, around 30+ per cent (about 70 grams in an 8 400-kilojoule-a-day diet), produce greater average times to exhaustion in exercise tests than those eating a low-fat, high-carb diet. ¶ And the fitter you are, the better you become at burning fat. So if long rides are part of your usual repertoire, you can push your fat intake up to 35, even 40 per cent. ¶ The easiest way for most cyclists to get the fat they need is simply to not avoid it, since it’s naturally found in so many foods we eat daily. But while you probably get enough total fat in your diet already, some types are healthier than others. Experts recommend getting about 20 per cent of your fat from healthy monounsaturated and polyunsaturated fats. Sources include fatty fish such as salmon and tuna, as well as avocado, nuts, plant oils, olives, and even grass-fed beef.