03/09/2026
If you've been following our posts you'll know that protein isn't the only nutrient that matters for recovery.
When you’re training regularly, recovering from injury, or simply thinking about staying strong and healthy as you get older, healthy fats deserve a place on your plate.
They’re not just about calories or cooking.
Healthy fats support cell health: every cell in your body has a membrane made largely from fats.
Omega-3 fats support your body’s inflammatory response: important when your body is continually repairing and adapting to exercise.
Your brain needs fat: dietary fats are important for brain structure and function, making them relevant to focus, cognition and healthy ageing.
They support cardiovascular and metabolic health: both important pieces of the longevity puzzle.
And there’s another reason I don't like seeing people unnecessarily cutting fats from their diet: recovery requires more than protein.
Your body needs enough energy, carbohydrate, protein, fats, vitamins and minerals to repair, adapt and perform.
So rather than asking “How much protein should I eat?” ask:
“Am I giving my body everything it needs to recover well?”
Good sources of healthy fats include oily fish, extra virgin olive oil, nuts, seeds, avocado and olives.
The goal isn't to eat more fat for the sake of it. It's to make sure you're getting the right fats, in the right overall dietary pattern, alongside enough energy and protein.
Because recovery, performance and longevity aren't built from one nutrient. They're built from the whole picture.
