Healthy Fats for Marathoners

alvacado - small












We are getting ready to launch Angie’s Fat Adapted Eating Plan -Burn Fat as Fuel. This plan has revolutionized the way fuel for marathons and eat in our every day lives. (I’ve had to get new pants because I went from a size 36 to a 32!)

Here’s a quick look at the healthy fats you will want to keep on hand if you want to become a fat adapted runner.

Healthy fats

  1. Organic cold pressed extra virgin coconut oil-
  2. Extra Virgin Olive Oil (EVOO) and Light Olive Oil for baking
  3. Sesame Oil
  4. MCT (medium chain triglyceride) oil
  5. Almond milk
  6. Unsweetened shredded coconut
  7. Coconut milk or cream (full fat and without sugar)- can use in place of milk and cream
  8. Butter or ghee (clarified butter)
  9. Nuts (raw almonds, walnuts, pecans, pistachios, macadamia, etc)
  10. Seeds (pumpkin, sunflower, chia, flax, sesame)
  11. Cheese (cheddar, feta, mozzarella, Colby jack, etc- all except blue cheese)
  12. Avocado

One Final Word,

Don’t be Afraid of Fat. This is a key to staying full and satisfied. Remember, fat does not make you fat, sugar does. Eating more fat runs totally contrary to the advice of countless doctors and dieting books that have touted a low-fat diet for decades. Not to mention the official recommendations of the US Dietary Guidelines of 2010! Embrace the fact that you are officially “not normal”.

For more on this post and this post.

2 Responses to Healthy Fats for Marathoners

  1. marcy March 26, 2014 at 5:36 pm #

    i have cut sugar and carbs from my diet and brought more good fats in since listening to your podcast with Dr. Noakes. I have since lost some of the weight I have struggled with losing since this summer, and I stay fuller much longer than with carbs and sugars. this weekend, I brought a few walnuts on my long run, to see if it would work. I am not sure if it did, but I like the idea of the fats much better than the gatorade g2 gels. i am glad to see more articles on this and look forward to more!

  2. Trevor March 27, 2014 at 6:12 pm #

    Thanks for the comment Marcy! I’m glad you are seeing results from cutting out sugars and carbs.

Leave a Reply