When it comes to fueling for performance, carbohydrates and protein often get the spotlight—but dietary fats play a crucial role in keeping tactical athletes mission-ready. Whether you’re in the field, training for long ruck, or pushing through intense strength sessions, fats provide long-lasting energy, support recovery, and enhance overall performance.
Understanding Fats: The Basics
Fats are one of the three macronutrients, alongside carbohydrates and protein. They are the body’s most energy-dense fuel source, providing 9 calories per gram, compared to 4 calories per gram from carbs and protein.
Fats are essential for:
✔ Sustained Energy: Ideal for long-duration activities where glycogen stores become depleted.
✔ Cognitive Function: Supports brain health and mental clarity in high-stress environments.
✔ Hormone Production: Plays a key role in testosterone, cortisol, and other hormones critical for performance.
✔ Cell Function & Recovery: Helps build cell membranes, reduces inflammation, and aids muscle repair.
Types of Fats: What Tactical Athletes Need to Know
Not all fats are created equal. Here’s a breakdown of the key types and how they impact performance:
1. Unsaturated Fats (The Good Fats)
🔹 Sources: Olive oil, avocados, nuts, seeds, fatty fish
🔹 Benefits: Improves heart health, reduces inflammation, and supports endurance performance.
🔹 Why It Matters for Tactical Athletes: Helps maintain joint health and sustained energy during long missions or training sessions.
2. Saturated Fats (In Moderation)
🔹 Sources: Grass-fed meats, eggs, dairy, coconut oil
🔹 Benefits: Supports hormone production and provides a stable energy source.
🔹 Why It Matters for Tactical Athletes: Helps with testosterone regulation, muscle recovery, and resilience to stress.
3. Trans Fats (Avoid These)
🔹 Sources: Processed foods, hydrogenated oils, fast food
🔹 Downside: Increases inflammation, reduces endurance capacity, and negatively impacts heart health.
🔹 Why It Matters for Tactical Athletes: Can lead to slower recovery, reduced cardiovascular performance, and decreased overall readiness.
How Fats Fuel Tactical Performance
Tactical athletes operate in high-stress, high-output environments that require sustained endurance, strength, and mental sharpness. Here’s how fat plays a key role:
🔥 Energy for Endurance: Unlike carbs, which burn quickly, fats provide a slow-burning fuel source, perfect for long ruck marches, multi-hour missions, or endurance training.
🧠 Brain Power & Focus: The brain is 60% fat, and consuming healthy fats supports decision-making, reaction time, and stress management.
⚡ Fat Adaptation for Efficiency: Training your body to use fats efficiently can enhance endurance and prevent performance crashes when carb stores run low.
💪 Recovery & Injury Prevention: Omega-3s (found in fish, flaxseeds, and walnuts) help reduce inflammation, support joint health, and speed up muscle recovery.
How to Optimize Fat Intake for Tactical Performance
✔ Prioritize Whole Food Sources: Choose nutrient-dense fats like nuts, seeds, olive oil, and fatty fish.
✔ Balance with Carbs & Protein: Don’t rely solely on fats—pair them with protein for recovery and carbs for high-intensity efforts.
✔ Use Fats for Sustained Effort Days: On long ruck marches, endurance runs, or operational missions, increase fat intake for lasting energy.
✔ Limit Processed Fats: Cut out trans fats and minimize processed foods that contain hydrogenated oils.
Calculate Your Fat Intake
There are several free calculators available on the internet to find what your recommend fat intake should be. One of my favorites is one by myfitnesspal. You can find your recommended fat intake HERE.
Fuel Smarter with Fats
Fats are a tactical advantage when used correctly. Whether you’re training, deployed, or preparing for competition, incorporating the right fats into your diet can boost endurance, sharpen focus, and accelerate recovery. The key is choosing high-quality sources and balancing them with the rest of your nutrition plan.
