Fat - Does it help performance?

There is no clear evidence that fat adaptation strategies offer any benefits for the endurance athlete over the traditional high carbohydrate diet.
In fact, there is evidence that fat adaptation strategies may impair the muscle's ability to burn carbohydrate at high rates. This could reduce the athlete's ability to perform high intensity activities - and ultimately affect their overall competition outcomes.
Although some sports gels and sports products are marketed with the addition of medium chain triglycerides (MCTs), there is little evidence to support a beneficial use of these special products.
MCTs cause gastrointestinal problems when consumed in large amounts. It is likely that in the small amounts that can be tolerated, MCTs will not be a significant fuel source for athletes.
Athletes should follow strategies for healthy eating which focus on moderate amounts of mono-unsaturated and omega-3 fats, and a reduction in intake of saturated fats.