Fat is one of the macronutrients found in many foods and drinks. It plays a vital role in hormone production, maintaining normal bodily functions, energy, building muscle and helps to promote fat loss. Some fats can help to lower blood pressure, cholesterol and reduce the risk of heart disease.
The more you train, the more carbohydrates you'll need to fuel your muscles. However, it's important to remember that not all carbohydrate dense foods will give you the same benefits. If foods are high in sugar they will give you a spike of energy but then it will drop quickly.