Healthy Fats

Why are healthy fat foods necessary?

Healthy fats play a key role in our bodies. They help absorb vitamins D,  A, E and K, which are fat-soluble, supporting the functioning of the brain, heart and nervous system. Regularly eating healthy fats can also improve the condition of your skin, hair and nails, as well as improve your well-being and energy levels.

Why are healthy fats essential for athletes?

Fats are one of the three macronutrients, along with proteins and carbohydrates, that play a key role in the diet of people who train. Unlike unhealthy trans or saturated fats, healthy fats, such as monounsaturated and polyunsaturated fatty acids, support the body on many levels. First of all, they are a concentrated source of energy - 1 gram of fat provides as much as 9 kcal, making them an ideal fuel for physically active people.

Omega-3 fatty acids, present in fish oils, flax seeds or walnuts, have anti-inflammatory effects, which are especially important after intensive strength training or combat sports sessions. They reduce muscle micro-injuries, accelerating regeneration and reducing muscle soreness (so-called DOMS). In addition, healthy fats support the production of hormones such as testosterone, which is crucial for building muscle mass and strength. Regular consumption of foods rich in healthy fats also improves insulin sensitivity, which helps control blood sugar levels and helps transport nutrients to muscles.

Types of healthy fats and their sources

The "Healthy fats" category includes products that provide different types of fatty acids, tailored to the needs of athletes. Here are the most important ones:

Omega-3 fatty acids

Omega-3, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the stars of healthy fats. They are found in fish oils, seaweed, and chia and flax seeds. Scientific studies confirm that omega-3 supports cardiovascular health, improves cognitive function and reduces inflammation, which is crucial for athletes exposed to high physical stress. Products in this category, such as fish oil capsules with a high content of EPA and DHA, are an easy way to supplement your diet with these valuable acids.

Omega-6 fatty acids

Omega-6, such as linoleic acid, are found in vegetable oils (e.g. evening primrose oil, flaxseed oil) and nuts. Although they are essential, too much of them in the diet can lead to inflammation, so it is crucial to maintain the right balance between omega-3 and omega-6. Products in this category, such as pumpkin seed oil, provide omega-6 in controlled amounts, supporting skin health and hormonal balance.

Monounsaturated Fats

Monounsaturated fats, found in olive oil, avocados, and macadamia nuts, are known to have a beneficial effect on cholesterol levels. They lower “bad” LDL cholesterol while raising “good” HDL cholesterol. They are also a stable source of energy for endurance athletes, such as fitness or running.

Medium-chain fatty acids (MCT)

MCT oils, obtained from coconut or palm, are unique fats that are quickly converted into energy instead of being stored in adipose tissue. They are particularly popular among people on a ketogenic diet because they support the production of ketones, which are an alternative source of energy for the body. MCT powder or liquid supplements are an excellent choice for athletes who need an immediate energy boost before training.

Why is it worth using healthy fats?

An athlete's body is a precision machine that requires the highest quality fuel to work optimally. Fats play roles that neither protein nor carbohydrates can do.

The Foundation of Hormonal Production

Do you want to build muscle, have energy and regenerate well? You need a well-functioning hormonal system. Steroid hormones, such as testosterone (key for anabolism) or cortisol (whose level must be controlled), are produced from cholesterol. Extremely low-fat diets can lead to hormonal disorders, decreased libido, regeneration problems and chronic fatigue. Healthy fats are the raw material from which your body builds strength.

Fuel for the brain and nervous system

Your brain is made up of about 60% fat. It is the building block for neuron cell membranes and the myelin sheath, which is responsible for the speed of nerve impulse transmission. Fatty acids, especially DHA from the Omega-3 group, are absolutely essential for concentration, memory and cognitive functions. What's more, some fats, like the revolutionary MCT oil, provide an alternative, "clean" source of energy for the brain in the form of ketones.

The Key to Vitamin Absorption

Vitamins A, D, E, and K are powerful antioxidants and regulators of key processes in the body. However, they are only soluble in fats. You can eat kilograms of carrots (vitamin A), but without fat in your meal, their absorption will be negligible. Adding healthy fat to a salad or other dish is not a whim - it is a condition for fully utilizing the nutritional potential of food.

Stable Energy and Appetite Control

Unlike carbohydrates, which can cause sudden spikes and drops in energy, fats digest much more slowly. They provide a stable, long-lasting release of energy, which is ideal for endurance sports and maintaining concentration throughout the day. In addition, by slowing down stomach emptying, fats significantly increase the feeling of satiety, which is a powerful tool in the fight against appetite during a reducing diet.

A guide to healthy fats - discover the best sources

In our store, we focus on quality and functionality. Here are the products that will really affect your results and well-being.

MCT oil - rocket fuel for your brain

MCT oil (Medium-Chain Triglycerides - medium-chain fatty acids) is a real revolution. Unlike regular fats, MCT is absorbed directly from the intestines to the liver, where it is rapidly converted into energy or ketone bodies.

• For whom? Perfect for those on a ketogenic and low-carb diet, endurance athletes, and anyone looking for a way to improve concentration and a quick energy boost without sugar.
• How to use? Add to your morning coffee (the famous "bulletproof coffee"), protein shake, salad or as a base for dressing.

100% Peanut Butters - a taste that nourishes

Forget about supermarket products packed with sugar and palm oil. Real peanut butter is simply ground nuts.

• What do they offer? They are a treasure trove of monounsaturated fatty acids (MUFA), which support heart health. They also provide protein, fiber, magnesium, potassium, and vitamin E.
• What to look for? Choose those with the inscription "100% nuts". In our offer you will find not only classic peanut butter, but also almond, cashew or pistachio butter - each with a unique nutritional profile and taste.

Spray oils for frying - calorie control in your hands

This is a brilliant in its simplicity tool for anyone on a reducing diet. It allows you to fry without fat, preserving flavor and preventing sticking.

• How does it work? One press dispenses a minimal amount of oil, creating a thin layer on the pan. Thanks to this, you use a fraction of what you would use when traditionally pouring oil from a bottle.
• Effect? You reduce the calorific value of fried foods by dozens or even hundreds of calories, which makes a huge difference over the course of a week.

Can healthy fats be eaten every day?

Yes - products rich in healthy fats should be a permanent element of the daily diet of an athlete and an active person.ive. However, variety and moderation are important - avoid excess calories.

Do fats help you lose weight?

Healthy fats, especially those found in nuts, seeds and avocados, provide a long-lasting feeling of satiety, stabilize blood sugar levels and reduce hunger pangs. They make it easier to maintain a reducing diet without feeling hungry.

Are fats safe for the heart?

Yes, provided you choose unsaturated fats and limit trans and saturated fats. Regular consumption of healthy fats reduces the risk of cardiovascular disease.