Fat provides your body with fuel and insulation. Each gram of fat delivers nine calories of energy. Even lean people have enough stored fat to provide hours of energy. It’s stored all over your body beneath the skin as well as in muscle tissue.

Your muscles burn fat for fuel during aerobic exercise. You need lots of oxygen to make energy with fat, so it’s your body’s preferred source during lower-intensity exercise. Fat also provides insulation, protects your organs, and helps you absorb essential fat-soluble vitamins like A, E, and D.

It is recommended that endurance athletes aim for about 30 percent of their calories from fat, which you can easily get by eating a balanced, healthy diet.

These foods contain fats: Red meat, Skin-on chicken and other poultry, Whole-milk dairy, Oily Fish, Avocado, Some Nuts, Margarine, Palm and Coconut oil, Cakes, Pies, Biscuits, French Fries