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Quick Guide to Good Fat Sources

Coach Robb



Over the next three weeks, I am going to provide you a quick overview of the three macro nutrients necessary for optimum health & performance: fat, protein and carbohydrates. The reason for this three part series is to help demystify some of the confusion that is rolling around in the various media sources. Think about, on Monday fat is good, by Wednesday it is bad; Thursday protein is good for you and by Friday, protein causes kidney stones – you get my point.

This confusion became crystal clear the week of Loretta Lynn’s Amateur National. During my seven days trackside in our MotoE booth, me and my team visited with over 800 riders and family members to discuss everything from how to develop more speed, improve endurance, how to handle an injury, mental blocks associated with high profile racing, proper hydration and also, how to properly eat. The two biggest areas of frustration stemmed around the mental blocks and nutrition. We will address the mental aspects of performance, but only after we clarify the facts associated with nutrition.


Overview: our bodies cannot produce essential fatty acids Omega-3 & Omega-6. These fatty acids are necessary for all cellular health (creates the cell membrane) & performance (energy transport, delivering oxygen, etc.).

Sources: oils capture the essence of flavor from their source & concentrate their nutrients in away that is easy for the body to absorb and utilize.

Olive Oil

Benefits: helps increase good cholesterol

Contains: Omega 9

Best used: for sautéing or topping steamed vegetables or pasta; as a salad dressing

Flax Seed Oil

Benefits: anti-inflammatory, cardiovascular support, helps regulate blood pressure

Contains: Omega-2 and some Omega-6

Best used: in smoothies, salad dressings or alone. Also serves as a vegetarian alternative to fish oil

Coconut Oil

Benefits: fat burner, immune builder, promotes digestion & metabolic pathways, helps control sugar

Contains: MCT’s (medium chain triglycerides)

Best used: in smoothies; for baking, sautéing.

Almond Oil

Benefits: excellent anti-oxidant (off sets the negative side effects of high intensity training/racing)

Contains: Vitamin E

Best used: good in smoothies & desserts

Walnut Oil

Benefits: helps collect free-radicals created from oxidative stress (negative cellular by product of high intensity training/racing); supports brain function; antibacterial & antiviral.

Contains: Phytonutrients, antioxidants, omega-3 and trace minerals such as selenium, magnesium, zinc, iron & B1, B2 and B3

Best used: in salad dressings, smoothies & desserts

Sesame Seed Oil

Benefits: supports vascular & respiratory systems

Contains: calcium & lignans

Best used: for finishing steamed vegetables

Peanut Oil

Benefits: can help reduce cholesterol

Contains: moderate amounts of polyunsaturated fats, higher in monounsaturated fats

Best used: high heat sautéing

As you can see by the above, good fat plays an instrumental part in your health, wellness and ultimately performance. Add good fats into every meal and snack – the benefits are abundant and the impact on your performance cannot be overlooked.

If you have any questions or need anything clarified, please email me directly.

Coach Robb

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Coach, any guideline as to measuring how much good fat intake is optimal? I'm assuming that there is a point of both diminishing returns and just too many calories for any particular day.

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Thank you for the question!  I always recommend that you complete a three step process when evaluating food:

Step 1: Capture your body measurements.  If you would like a spreadsheet to easily document and save, please email me at Robb@CoachRobb.com.


Step 2: Capture your total food and hydration intake.  I use a simple app call MyFitnessPal.com.  I also have a spreadsheet to easily document and save, if you would like a copy please email me at Robb@CoachRobb.com.


Step 3: After four weeks of consistent eating, re-capture your body measurements to evaluate how your body has changed in measurements (specifically body composition: lean muscle and body fat).


To use a specific amount of grams is too vague and inaccurate because it doesn't factor in other important variables like your professional load levels, personal schedule, training volume and intensity, etc.  


Please let me know if you have any questions or need anything clarified.  

-Coach Robb

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I start every day with BulletProof Coffee, using either coconut oil or grassfed butter. Both of these are high in MCT's and help to lower the ratio of Omega6 to Omega3. Lowering this ratio has truckloads of benefits. Store-bought meat is loaded with Omega6, but grassfed meat maximizes the 6/3 ratio. Fish oil of Krill oil can help. Vegetarians need to try really really hard to maximize this 6/3 ratio.


Starting my day with a good dose of healthy fat starts a fat-burning metabolic process. I aim for 40% of my daily calories from healthy fats, 30% from protein, and 30% from vegetables (leafy greens and crucibles).  Combine this with high intensity interval training to boost mitochondria and increase oxidative capacity. 

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You have your stuff dialed for sure!  As long as you are getting enough high quality calories and adequate rest to off-set your HIIT training you are well on your way to being both lean and very strong. 

-Coach Robb

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