Saturated Fat

What Does Saturated Fat Do?

Saturated fat is a dense energy source typically found in meal-replacement pre-workouts or ketogenic-focused formulas. While not a stimulant or a vasodilator, it serves as a foundational fuel source that provides long-lasting caloric energy for endurance-based training.

• Sustained Energy Production: With 9 calories per gram, saturated fats provide a steady stream of ATP substrate, preventing the "crash" often associated with high-sugar pre-workouts.
• Hormonal Precursor: Dietary fats are essential for the synthesis of cholesterol, which serves as the primary building block for testosterone and other anabolic hormones.
• Fat-Soluble Vitamin Uptake: It facilitates the absorption of vitamins A, D, E, and K, ensuring that any micronutrients in your supplement stack are actually utilized by the body.
• Gastric Satiety: By slowing down digestion slightly, it can help athletes avoid mid-workout hunger during long-duration sessions or fasted training.

Clinical vs. Gym Bro Dosing

Key Insight: In the context of a performance pre-workout, you should generally aim for 0mg of added saturated fat unless you are specifically following a ketogenic diet or using a meal replacement, as fats can slow the absorption of faster-acting ingredients like caffeine.

Side Effects & Warnings

• Gastrointestinal Distress: Consuming high amounts of fat immediately before high-intensity training can lead to bloating, nausea, or a "heavy" stomach.
• Caloric Surplus: Because fat is calorically dense, it can inadvertently push you over your daily macros if you aren't tracking your supplement labels.
• Delayed Absorption: High fat intake can slow the gastric emptying of other ergogenic aids, potentially delaying the "kick" of your caffeine or beta-alanine.

Tip: If your pre-workout contains more than 2-3 grams of fat, consume it at least 45 minutes before your first set to ensure it doesn't cause digestive issues during heavy compound movements.