Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health.
In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery, energy, and long-term performance. You’ll learn the difference between various types of fats, how much runners actually need, and how to include fat strategically without compromising your fueling plan.
I also explains why balance matters when it comes to carbohydrates, protein, and fat, and why extreme approaches often do more harm than good for endurance athletes.
In this episode, we cover:
- What dietary fats actually do in the body
- The difference between unsaturated, saturated, and trans fats
- How fat supports runners’ energy, recovery, and hormone health
- Signs you may not be eating enough fat
- Practical sources of healthy fats for runners
- When high-fat meals can hurt performance
- Why runners still need carbohydrates, even if fat is an important fuel source
- How to create a balanced approach to fueling for performance
If you’ve ever felt confused by conflicting nutrition advice online, this episode will help you better understand how fat fits into a healthy, performance-supportive diet for runners.
Looking for the resources mentioned in today's episode?
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And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook Fuel Smarter, Run Stronger, my online coaching programs The Fueled Runner or The Fuel Train Recover Club, or apply for limited spots in my personalized 1:1 coaching programs.
