Tip Fat Facts For Lifters Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness EatingSupplements Tip Fat Facts For Lifters Choose the best dietary fats and dial in your intake Here' s why by Bronwen Blunt August 3, 2018June 17, 2022 Tags Good Fats, Nutrition & Supplements, Omega-3 Fatty Acids, Tips What Does Fat Even Do Let's go back to the basics: Fat is important for vitamin absorption, brain function, energy, and also hair and skin health. Getting the right amount and types into any diet can be tricky. Athletes often add too much, too little, or choose sources that aren't beneficial for their specific goal. You should be conscientious about adding essential fatty acids in your diet as your body can't produce them itself or function without them. So when it comes to fat sources, my recommendation is to add Flameout to your daily supplement intake – it's great for inflammation, helps with recovery, and helpful for skin/hair/nail health. Limit the amount of saturated fats in your diet by calculating how much you're getting from meat and consider avoiding any additional sources since it can increase your LDL. It's easy to get carried away with fat and go overboard. For some reason, most people aren't aware that there are 9 calories per gram of fat, as opposed to protein and carbs which contain 4 calories per gram. So just one tablespoon of oil has more calories than 5 ounces of chicken! My favorite sources of fat are Flameout, MCT oil, avocado, and almond/peanut butter. The saturated fat in my diet comes from red meat and a little cream in my coffee. It's hard to give a recommended amount because everyone has individual needs, but as a baseline, start with about 40 grams of fat per day from various sources. Of course, if you're doing a keto diet (no carbs) then that number would have to be higher, and if your diet is very high in carbs, consider lowering it. Everyone is different and what works for one lifter often won't work for the next. Try making small adjustments to your everyday nutrition in order to maintain your results and feel better during the process. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Supplements The Pro-Testosterone Benefits of Resveratrol Recent evidence continues to support resveratrol's role in raising Testosterone while reducing estrogen. Nutrition & Supplements, Resveratrol, Testosterone Boosters, Testosterone Optimization Brad Dieter, PhD October 11 Eating Tip How to Boost Appetite Suppressing Hormones Research suggests that adding this food to your meals promotes the release of hunger squashing, fat burning hormones. Diet Strategy, Insulin Sensitivity, Losing Fat, Nutrition & Supplements, Tips TC Luoma October 21 Supplements The Sex Polyphenol Use this to improve sexual health, increase testosterone, clear out your blood vessels, take out WWII Nazis, or jazz up your salad. TC Luoma June 8 Eating Breaking Great Fat Loss News for Dieters A ground-breaking new study tells us exactly what we've always wanted to hear about fat loss diets. Losing Fat TC Luoma March 29