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Top-5 Fat Products

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Top-5 Fat Products

Read 5 products #musthave in the athlete’s food basket

Carbohydrates and proteins are not the only important nutrients for an athlete, but also foods naturally rich in fat.

I suggest that you get acquainted with the following 5 “must have” products, which will give you a feeling of being full, maintain the correct level of hormones, restore the nervous system after hard training and protect the cardiovascular system from “bad” cholesterol.


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1. chicken eggs

It has already been widely said that eggs are a good source of amino acids, but not as many people know that the yolk is rich in choline, lecithin, as well as saturated and unsaturated fatty acids. People try to avoid eggs for no real reason. They are also rich in the fat-soluble vitamins A, E and D, which play a key role in protecting cells from oxidative stress. Vitamin D has a special role, as it is involved in the exchange of calcium and maintains the health of the musculoskeletal system.

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2. avocados

All thanks to their rich composition of monounsaturated fatty acids, which are involved in the prevention of inflammatory diseases, help normalize the levels of “good” and “bad” cholesterol, improve joint function and contain half the daily norm of dietary fiber. That last is important for the proper functioning of the gastrointestinal tract. It’s not only carbohydrates and proteins that are important for an athlete, but also foods naturally rich in fat.

oily fish from cold seas

3. oily fish from cold seas

This list includes halibut, herring, salmon, mackerel and others. They are famous for their rich composition of Omega-3 polyunsaturated fatty acids, which are key components in the menu of an athlete. Thanks to these acids, the level of “bad cholesterol” decreases, the nervous system functions correctly, the general inflammation of the body decreases and the work of the hormonal system is normalized.

4. nuts

It is better if you use all different types in your diet. The most fatty are macadamia, hazelnut and Brazilian. Each of them has a huge amount of zinc, selenium, magnesium, phosphorus, calcium and other trace elements, which affect the reproductive and sexual function of an athlete, include hormones that promote the proper working of the brain.

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5. chia or flax seeds

They contain a large number of vegetable polyunsaturated acids – Omega-3, fiber and protein. They take part in anti-inflammatory processes, stimulate the proper functioning of the gastrointestinal tract, and saturate and positively influence the work of the nervous system.

All these products have quite a high caloric value, therefore, I do not recommend using them in very large quantities. But, one way or another, one of these five products must be in your NUTRITION PROGRAM daily, not only in order to carry out enhanced training, but also to maintain your energy and health at the proper level.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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