Fat

Fats for an athlete are very significant. First of all, they are the primary and most concentrated energy source during workouts, and that is why (20 to 30%) of your caloric intake should be from fat. It supplies twice as many calories by weight than protein and carbohydrates though, which could be unhealthy because eating the same amount as protein and carbs gives your double the calories. It supplies necessary fatty acids, which are transported to different parts of the body. Too much fat isn't good though because if the body doesn't use it then it sits in your body, which is unhealthy. By providing the perfect amount, the body can save carbohydrates for when they are needed. When exercising for 90 minutes or more, carbohydrates will be used up and fat will become the primary source. Half of the energy needed for medium intensity exercise is from fatty acid. There are four types of fats: saturated fat, polyunsaturated fat, trans fat and monounsaturated fat. Fat is concentrated energy in one of these categories, but unsaturated fats are needed more in your body and are healthier for your body. Saturated fats should only be 10 % of your caloric intake at the most. Tran and saturated fats are bad and can cause heart disease.

Book- Eating, Body Weight, and Performance in Athletes

Book- Nutrition for Sports and Excersise

Web-http://www.ext.colostate.edu/pubs/foodnut/09362.html

Image-http://www.laaloosh.com/2009/03/03/weight-watchers-red-velvet-cake-recipe/