Everyone needs a certain amount of fat each day, and this is particularly true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Experts advise athletes to concentrate on eating healthier fats, such as the unsaturated fat found in most vegetable oils, some fish, and nuts and seeds. Try to not to eat too much trans fat – like partially hydrogenated oils – and saturated fat, that is found in high fat meat and high fat dairy products, like butter.