Written by: April Graff, Hy-Vee Dietitian
Monounsaturated fats play an important role in fueling runners, especially for adults ages 35 to 55 who are balancing training, recovery, and long-term health. Whether you are preparing for a 5K or training through marathon cycles, the right types of fat can support endurance, heart health, and overall performance.
Monounsaturated fats are found primarily in plant-based foods and certain oils. Common sources include olive oil, avocado oil, canola oil, avocados, olives, and nuts such as almonds, peanuts, and cashews. These fats are known for supporting cardiovascular health, which matters for runners who rely on an efficient heart and circulatory system to deliver oxygen to working muscles mile after mile.
For runners logging steady mileage, monounsaturated fats provide a concentrated source of energy. While carbohydrates remain the primary fuel for higher intensity efforts, fats become increasingly important during longer, lower intensity runs and races like half marathons and marathons. Including healthy fats in meals can help sustain energy levels and reduce the need for constant snacking, which many runners appreciate during busy work and family schedules.
Recovery is another reason these fats matter. Training places stress on the body, and monounsaturated fats are often part of eating patterns associated with lower inflammation. For a runner who wants to wake up with less stiffness and maintain consistency in training, this can support more comfortable movement from one run to the next.
Including monounsaturated fats does not require complicated planning. Drizzling olive oil over roasted vegetables supports heart health while making meals more satisfying after a long run. Adding avocado to a sandwich or grain bowl can help you feel fuller during long workdays between training sessions. Snacking on a small handful of nuts offers portable fuel before an easy run or during travel to races. Using avocado oil for cooking allows you to support health without changing familiar recipes.
Over time, runners may notice improved satiety, steadier energy levels, and support for healthy cholesterol levels. These benefits matter as training years add up and priorities shift toward longevity and injury free running.
Monounsaturated fats are not about eating more, but about eating smarter. When included intentionally, they help runners fuel performance today while protecting heart health for many finish lines to come.
Try this BLT Avocado recipe for a daily boost of monounsaturated fats: BLT Avocados | Hy-Vee
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