PLAY
Triglycerides are types of fat that circulate in the blood. They come from foods, especially butters and oils, and they are stored in the body when the amount of calories consumed exceeds energy needs. (source)
Triglycerides represent the body's primary circulating energy reserve. When levels are optimized, the liver efficiently packages and distributes fat for sustained activity, endurance, recovery, and metabolic flexibility. When circulating triglycerides are elevated, it signals hepatic overproduction of VLDL particles, which drives arterial lipid infiltration and suppresses HDL, directly constraining cardiovascular capacity. (source)
Low serum triglyceride levels can stem from physiological factors related to the efficient metabolism and utilization of fats by organs like the liver and muscles. Nutritionally, a reduced-calorie diet or very low-fat intake can contribute. (source, source)
Potential Performance Impact:
Prioritize fruit: Consumption of fructose has been shown to increase serum triglycerides. Fruit contains fructose, a type of sugar, that can be stored as triglycerides under hypercaloric circumstances, supporting energy reserve repletion. (source)
Protocol: Consume at least 3 servings of fruit daily. One serving examples: apple with skin (1 medium), orange (1 medium), blueberries (1 cup), blackberries (¾ cup), pear (1 medium).
Active recovery: Moderate to vigorous exercise decreases triglycerides. During exercise, the body consumes calories stored within the body, including triglycerides, and results in decreased levels. Reducing exercise intensity supports triglyceride repletion. (source)
Protocol: Perform at least 3 active recovery sessions per week during periods of low triglycerides.
Elevated serum triglyceride levels can stem from physiological factors involving liver metabolism, as the liver plays a central role in triglyceride synthesis and regulation. Nutritionally, excessive intake of refined carbohydrates, sugars, and saturated fats can contribute to increased triglyceride production by driving hepatic de novo lipogenesis. (source, source)
Potential Performance Impact:
Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to lower serum triglycerides. Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglyceride synthesis. (source, source)
Protocol: Consume at least 2 servings of fatty fish per week. One serving examples: salmon (3 oz), herring (3 oz), bluefin tuna (3 oz), anchovies (3 oz), mackerel (3 oz).
Maintain an athletic body composition: Decreases in body weight have been associated with decreases in triglycerides. Increased body fat causes the body to store more triglycerides in fat cells, and excess visceral fat drives hepatic lipogenesis. (source)
Protocol: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglyceride synthesis, providing dose-dependent triglyceride lowering. (source, source)
Protocol: Consume at least 3 g of total omega-3 fatty acids (EPA and DHA) daily.
