Some fat is essential, it makes up part of the structure of all cell membranes, your brain tissue, nerve sheaths, bone marrow and it cushions your organs. Fat in food also provides essential fatty acids, the fat-soluble vitamins A, D and E, and is an important source of energy for exercise. The IOC does not make a specific fat recommendation, but the American College of Sports Medicine (ACSM) and American Dietetic Association recommend fat provides 20–25% of calorie intake for athletes compared with the UK government recommendation of 33% for the general population. Therefore, about 20–33% of the calories in your diet should come from fat. ‗Bad‘ fats (saturated and trans fats) should be kept to a minimum (the UK government recommends less than 10% of calories), with the majority coming from ‗good‘ (unsaturated) fats. Omega-3s may be particularly beneficial for athletes as they help increase the delivery of oxygen to muscles, improve endurance and may speed recovery, reduce inflammation and joint stiffness. There is neither bad nor good cholesterol, despite the common use of these descriptions in reference to LDL and HDL, respectively. Cholesterol is cholesterol. HDL and LDL contain cholesterol but are actually lipoproteins. It is not necessary to include cholesterol in your diet because our bodies have the ability to synthesize the required amounts.