What are lipids?

Like carbohydrates , lipids are composed of carbon, hydrogen, and oxygen atoms. What differentiates them is their hydrogen/oxygen ratio: it is 2:1 for carbohydrates and 18.3:1 for lipids. The term "lipid family" encompasses both fats and oils .

Lipids in our body

First, we need to dispel a common misconception: lipids ≠ body fat . Dietary fats are not directly converted into fat mass. Our body fat is primarily an energy reserve , formed when calorie intake exceeds expenditure. It's an age-old survival mechanism, inherited from our ancestors… and marmots! In case of excess, our body stores energy as subcutaneous fat in adipocytes.

Food overabundance: the real problem

The current problem doesn't stem from lipids themselves, but from overconsumption of energy . In Western societies, constant access to calorie-dense foods leads to a chronic imbalance between intake and expenditure. As a result, more than 1.4 billion adults are overweight or obese, according to the WHO (2014). It's not "fat" per se that causes weight gain, but the overall excess of calories .

👉 Lipids or carbohydrates, regardless of the source: if energy intake exceeds expenditure, the body stores the excess.

Lipids provide 9 kcal/g , compared to 4 kcal/g for carbohydrates or proteins. But reducing their consumption at all costs makes no sense. Studies (Willett 1998, Dewailly 2001) have shown that diets rich in "good" fats—like those of the Inuit or the Japanese—are associated with better cardiovascular health.

The essential role of lipids

1. A structural component

Each cell in our body is surrounded by a membrane composed of 50% lipids . This membrane regulates the exchange between the inside and outside of the cell. In other words, the lipids we consume directly contribute to cellular health .

2. An energetic and protective function

Lipids store and release energy, protect organs, and participate in hormone synthesis. They are essential for maintaining bodily balance, especially for athletes subjected to intense metabolic stress.

The different types of lipids

Saturated fatty acids

They are found primarily in the animal kingdom (meat, dairy products) — with the exception of coconut and palm oil. Their consumption should remain moderate, but they should not be demonized.

Unsaturated fatty acids

They are found primarily in the plant kingdom and in oily fish. They are divided into two subcategories:

• Omega 9 (monounsaturated): synthesized by the body.
• Omega 3 and 6 (polyunsaturated): called essential , because our body cannot produce them.

These essential fatty acids — the famous EFAs — must be obtained through diet, as they participate in cell building , arterial protection and anti-inflammatory mechanisms .

Omega 3 and 6: vital balance

The ratio between omega-6 and omega-3 fatty acids is crucial. Omega-6 fatty acids are pro-inflammatory, while omega-3 fatty acids have an anti-inflammatory effect. Modern diets often have a ratio close to 16:1 , whereas the natural balance should be 2:1 .

👉 Objective: to increase omega 3 intake to restore this balance (Simopoulos, Biomedicine & Pharmacotherapy ).

Natural sources of omega-3

• Oily fish: salmon, mackerel, sardines, herring
• Flax, hemp, and nut seeds and oils
• Spinach, lamb's lettuce, watercress, avocados
• Oilseeds (walnuts, almonds, hazelnuts)

💡 COOKNRUN tip : incorporating a handful of oilseeds every day ensures a good intake of “good fats” — a valuable asset for performance.

Common misconception: not all fats are created equal

Olive oil is often thought of as "perfect." Excellent, yes, but not ideal: its omega-6 to omega-3 ratio is approximately 13:1 . It remains an excellent base, to be complemented with flaxseed, rapeseed, or walnut oils to balance the intake.

The athlete's needs

High-quality nutritional lipids should represent approximately 1 g/kg/day for an athlete, whether in training, development, or competition. They support recovery, hormonal regulation, and cellular health.

Conclusion

Lipids shouldn't be banned, but rather chosen carefully. They nourish our cells, balance our vital functions, and directly contribute to athletic performance. Learn to incorporate them intelligently so your energy is sustainable and your body is resilient.

👉 Discover our COOKNRUN bar packs rich in good lipids to accompany your workouts and adventures.

FAQ – Lipids and sports nutrition

Do lipids make you gain weight?

Not necessarily. What leads to weight gain is an overall calorie surplus, whether it comes from carbohydrates, proteins, or fats. Quality fats, consumed in reasonable quantities, are essential for health and performance.

What are the “good” lipids to favor?

Unsaturated fats, particularly omega-3 and omega-9, found in oily fish, nuts, and flaxseed, rapeseed, or hemp oils, contribute to proper cell function and cardiovascular protection.

Should athletes limit their fat intake?

No, lipids are essential for endurance and recovery. Athletes should aim for approximately 1 gram of quality lipids per kilogram of body weight per day , while ensuring a balanced omega-6/omega-3 ratio.