Total Fat

What Does Total Fat Do?

While not a traditional performance enhancer like caffeine or creatine, total fat serves as a dense, long-lasting energy source particularly valuable for endurance athletes or those following ketogenic protocols. It provides the most concentrated form of caloric energy available to the body, supporting metabolic function when glycogen stores are low.

• Sustained Energy Release: Fats provide 9 calories per gram, offering a slow-burning fuel source that helps maintain energy levels during prolonged training sessions without the insulin spikes associated with carbs.
• Hormone Production: Dietary fats are essential precursors for the production of key hormones like testosterone, which is vital for muscle protein synthesis and long-term recovery.
• Nutrient Bioavailability: Many vitamins and antioxidants are fat-soluble; having fat in your system ensures these micronutrients are properly absorbed and utilized by the body.
• Cellular Integrity: Lipids are fundamental components of cell membranes, helping to maintain structural health and signaling during the physical stress of intense exercise.

Clinical vs. Gym Bro Dosing

Key Insight: In a traditional pre-workout setting, the recommended dosage is actually 0.00 mg. You generally want to avoid fat immediately before lifting because it slows down gastric emptying, which delays the 'kick' of ingredients like caffeine and beta-alanine.

Side Effects & Warnings

• Gastrointestinal Distress: Consuming significant fat right before high-intensity training can lead to bloating, nausea, or a 'heavy' feeling in the stomach.
• Delayed Ingredient Absorption: Fat slows the transit of the pre-workout through your digestive tract, potentially causing your energy boost to hit after your workout is already over.
• Caloric Density: Because fat is high in calories, it can quickly eat into your daily macro targets if you aren't accounting for it in your supplement stack.

Tip: If you are using a pre-workout with added fats (like MCTs), start with a half-serving to test your stomach's tolerance before performing explosive movements or heavy bracing.