The fats in the sporting field


To better understand how the fats works during the exercise we need to know that muscle cells contain energy reserves of fat, known as intramuscular triglycerides. This type of fats represents the main source of fuel in endurance sports training such as cycling, marathons and ultra marathons.

That is why one of the groups of fats more recommended in the diet of any athlete is unsaturated fats present in the olive oil, dried fruit and fish. By eating these fatty acids, sportsmen can prevent cardiovascular diseases and some disorders such as obesity or muscle fatigue. Likewise, many sportsmen consume medium chain triglycerides as the palm kernel or coconut oil mixed with their food, since they are metabolized quickly providing energy without accumulating them in the body and are perfect for short duration sports practices that need energy from immediate consumption.

The Omega 3 fatty acid is also needed to regulate the inflammation levels in the body. In this way, prevents the muscles to swell because of the exercise, lose force or its range of motion. As extra source of energy, athletes can consume a supplement of Omega 3 in foods such as chia seeds, linseed and canola, to ensure a balance in their balanced diet.

Taking this information into account, we wanted to know the role of fats in the diets of the most outstanding athletes of the world. Keep in mind that even if you practice the same sport as them, each person must have a diet advised by a doctor or nutritionist according to their needs.


Michael Phelps

, Olympic champion in swimming. The diet of this swimmer, winner of 20 Olympic medals, could be considered by many as a privilege because it is rich in protein, carbohydrates and fat, which of course gives him the necessary energy to take the world record for one minute and 54 seconds in the competition of 200 meters in butterfly style.

  • At breakfast, Phelps is fed with near three sandwiches of fried egg, accompanied by vegetables and mayonnaise, plus a couple of cups of coffee and some pancakes and fresh breads.
  • At lunch time he can have up to half a kilo of pasta, ham, cheese and mayonnaise sandwiches and at least one can of an energy drink.
  • At dinner time, the common meal of the swimmer consists in a pizza, half kilo of pasta and energy drinks made for him.

Usain Bolt

Atleta jamaiquino al que casi todos hemos visto alguna vez cruzar la línea de meta a una velocidad que nos deja absortos. Bolt de casi dos metros y 86 kilos tiene un récord de 9,58 segundos en 100 metros planos y una dieta que se reparte entre 60% de proteínas, 30% de carbohidratos y 10% de grasas.
Jamaican athlete who we all seen crossing the finish line at a speed that leaves us fascinated. Bolt of almost two meters height and 86 kilos has a record of 9.58 seconds in 100 meters planes and a diet that is divided between 60% protein, 30% carbohydrates and 10% fat.

  • His breakfast, basically, contains some potatoes or sweet potatoes and “tortas Johnny”, which are small balls of dough boiled with flour, margarine, and milk.
  • For lunch is the best time of the protein and Omega 3, a full fish of good size is his best choice.
  • At dinner time, the rice can’t be missed and can be accompanied by pork, chicken or veal.

Cristiano Ronaldo

Real Madrid’s player is very strict in his food and in his training routines, because in addition to being one of the best soccer players in the world, with more than 326 goals in his team, he is also a super model of the most recognized brands of male products. His diet, although is not detailed with accuracy, is rich in proteins, mainly fish, vegetables and fresh fruit juices. While he is careful from eating what is known as “fast food”, he consumes a lot of Omega 3, which are present in sea products that make great part of his food, along with pasta and rice.

Each athlete has a different organism, specific objectives and a food according to their lifestyle. The diet of each one of them is balanced, is not deprived of nutrients since they understand the importance of eating all in fair measure.