Top Nutrient-Dense Fats for Tactical Performance

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When most people think “fat,” they think unhealthy. But for tactical athletes, fats are fuel—especially during long shifts, high-stress environments, and when quick energy from carbs isn’t available.

  • The right fats support:

  • Hormone production

  • Cognitive focus

  • Joint health

  • Endurance and recovery

Here are the best nutrient-dense fats to include in your daily intake.

1. Extra Virgin Olive Oil

  • Rich in monounsaturated fats that reduce inflammation

  • Contains polyphenols for heart and brain health

  • Stable at medium-heat cooking and great in dressings

  • Best for: cooking, drizzling on meals, salad fuel

2. Avocados

  • Loaded with fiber, potassium, and healthy fats

  • Supports blood pressure regulation and satiety

  • Great in sandwiches, wraps, or even with eggs

  • Best for: shift meals, pre-training meals, blood sugar stability

3. Nuts (Almonds, Walnuts, Cashews)

  • Portable and packed with magnesium, zinc, selenium, and vitamin E

  • Great brain fuel and joint support

  • Combine with fruit for a balanced, long-lasting snack

  • Best for: mid-shift snacks, between meals, field fuel

4. Nut Butters (Almond, Peanut, Cashew)

  • Energy-dense with healthy fats + small protein hit

  • Quick and convenient for busy shifts or hard gainers

  • Choose natural butters with no added sugars or oils

  • Best for: oats, smoothies, toast, emergency snacks

5. Fatty Fish (Salmon, Sardines, Mackerel)

  • Loaded with omega-3s—critical for brain, heart, joint, and inflammation control

  • Supports recovery and mental clarity

  • Shelf-stable options are great for deployment or wildland packs

  • Best for: dinner, high-stress cycles, anti-inflammatory protocols

6. Coconut Oil & MCTs

  • Medium-chain fats that convert quickly to energy

  • May support focus during long shifts or fasted training

  • Not a daily fat base, but great for strategic fueling

  • Best for: coffee, pre-training meals, low-carb periods

Tactical Tip: Fats Are Not the Enemy

Don’t fear fat—under-fueling with fats leads to poor hormone output, brain fog, and burnout. Especially for shift workers or anyone on their feet all day, fats keep your body running even when carbs run out.