Fats in sports nutrition

Peer-reviewed / reviewed during preparation

Position of the working group sports nutrition of the German Nutrition Society (DGE)

Reference values for fat intake and food-related dietary recommendations

Compared to the significance of carbohydrates in endurance sports and proteins in resistance training, the amount of consumed fats and their quality play a rather subordinate role with regard to performance and health of ambitious recreational and high-level athletes. This is why essentially the same recommendations as for the healthy general public apply.

While there are recommended intakes in absolute values (g/kg body weight/d) for carbohydrates and proteins in endurance and strength sports on an international level, there is only a guideline for fat intake: not to exceed 30% of the energy intake (En%), nor fall below a rate of 20 En% [1]. The lower limit is meant to ensure that:

1. an adequate amount of essential fatty acids and fat-soluble vitamins is supplied/absorbed,
2. the person feels satiated between meals,
3. the intramuscular triglycerides are replenished after long-lasting physical exercise.

The reference value of 30 En% for healthy adolescents and adults is considered the upper limit of fat intake in ambitious recreational and high-level sports to prevent food-related illnesses [2, 3]. Persons with increased energy expenditure (physical activity level [PAL] > 1.7) may require more than 30 En% [3]. However, especially in regards to endurance sports, reputable international associations encourage limiting fat intake to 30 En%, which takes into account the fact that deriving energy from carbohydrates takes precedence [1].

Abstract

This position statement represents the current state of scientific knowledge regarding the recommended fat intake in ambitious recreational and high-level sports. It also addresses dietary strategies (fat-loading methods) and food supplements that are designed to influence fat metabolism during physical exercise.
So far, no recommendation has been established for sports-specific fat intake in absolute numbers (g/kg body weight/d), in line with international practices regarding carbohydrates and proteins. However, there is consensus among scientific sports medicine associations that fat consumption should not exceed 30% of the energy intake (En%), nor fall below 20 En%, particularly in endurance sports.
Before competitions, some endurance athletes practice fat-loading strategies which include a ketogenic diet. This procedure is not advisable, as there is no scientific evidence of improvement in performance. Moreover, this is an unbalanced diet according to DGE recommendations.
The current use of dietary supplements which are supposed to improve the availability/oxidation of fatty acids is also generally discouraged.

Keywords: sports nutrition, fat, fat loading, ketogenic diet, caffeine, carnitine, fish oil, MCT

Full text PDF (free version)