What is fat important energy source for
Endurance sports
What is fat also known as
Lipids
What are the different types of lipids
Triglycerides
Sterols
Phospholipids
What is an example of a sterol
Cholesterol
What are triglycerides made up of
Glycerol
3 fatty acids
What are the different types of fatty acids
Saturated fatty acid
Mono unsaturated fatty acid
Poly unsaturated fatty acid
Omega 3 fatty acids
Unsaturated fatty acid - cis
Unsaturated fatty acid - trans
What are fatty acids
Long chains of carbons
Always have a even number
What are saturated fatty acids
Bonds
Examples
Cause
BAD FAT
Single bonds
Tropical oils - coconut and palm oils
Chronic diseases
What are monounsaturated fatty acids
Bonds
Examples
Cause
GOOD FAT
1 Double bond
Olives/olive oil
Avocado
Nuts
Lower chronic diseases
What are Polyunsaturated fatty acids
Bonds
Examples
NEUTRAL FAT
More than 1 double bond
Cheaper oils
Nuts
Do americans eat more MUFAS or PUFAS
PUFAS
What is omega 3 fatty acids
Bonds
Example
GOOD POLY FAT
Form of a PUFA
The 3rd carbon is where the double bond is located
Fish
What are Cis unsaturated fatty acids
Where are they usually found
Hydrogens on the SAME side of the double bond
Usually found in nature
What are trans unsaturated fatty acids (Trans fat)
What creates them
VERY BAD FAT
Hydrogens on the OPPOSITE side of the double bond
Hydrogenation creates trans unsaturated fats
Why are trans fats produced
Cheaper
Long shelf stability
Feels good in mouth
How do you work out the percentage of a macro nutrient in a product
Example
Grams of macro X Grams per calorie
/ total calories X 100
8 grams of fat X 9 grams per calorie = 72
72 / 150 total calories X 100 = 48%
What is cholesterol
IS NOT FAT
IS A STEROL
What is cholesterol measured in
mg
NOT GRAMS
Cholesterol is
NOT essential nutrient because the body can produce it
Where is cholesterol made
In the lvier
What type of food contains cholesterol
All animal foods
What are phospholipids
Similar to triglycerides
But have one phosphate instead of a fatty acid
and one choline on the end of the phosphate
What foods contain phospholipids
Examples
Fat rich foods
Eggs, wheat germ, peanuts
Are phospholipids an essential nutrient
NO
The body can make all the phospholipids it needs
What is the recommended intake for lipids:
Total fat
Saturated fatty acids/Trans fat
Cholesterol
Total fat AMDR:
20 - 35% of daily energy intake
Saturated/trans:
max 7-10% of caloric intake
Cholestrol
300 mg daily
OR 100mg/1000calories
How much cholesterol do we need a day
How much per 1000 calories
300mg
100mg
What are the possible problems with excessive dietary fat
Health:
Heart disease
Obesity
Sports: May displace carbs Lead to excess caloric intake Weight gain May cause gastrointestinal problems
What are the different types of lipoprotein
LDLs
HDLs
What are LDLs
BAD cholesterol
Mainly cholesterol
Deliver cholesterol to the cells (DELIVERY)
Low density of protein
What are HDLs
GOOD cholesterol
Mainly protein
Deliver cholesterol from cells to liver (RECYCLE)
High density of protein
What do you do If you need to lower LDL
Less saturated and trans fat
Increase fiber
Decrease weight
Reduce smoking
What do you do if you need to raise HDL
Increase exercise (aerobic) HAS TO BE DAILY
Who has a higher HDL level
Why
Females
Due to estrogen
Android fat is
Stomach fat
Gynoid fat is
Hips, breast and thigh fat
How much fat is used in MILD EXERCISE (25% VO2 max)
80% comes from fat
20% from carbs
How much fat is used in MODERATE EXERCISE (up tp 65% VO2 max)
Muscle triglycerides become more important
Around 50/50
How much fat is used in HIGH INTENSITY EXERCISE (>= 85%)
Carbs more important
Muscle glycogen becomes main source
Fats <= 25%
What is the general statement with regards to exercise and fat use
Increase in exercise intensity
Fat oxidation decreases
Carb oxidation increases
What does endurance training do on use of fats
Induces adaptations that enhance fat utilisation and aerobic performance
Well trained athletes can burn fat at higher vo2 max
Trained athletes have the ability to burn fat at…
Higher VO2 max
What are fat strategies or supplements that are proposed to be ergogenic
CAFFEINE
Fat loading
Fasting
Omega 3 fatty acids
Etc
What are the chronic diseases associated with excess diet fat
Coronary heart disease
Obesity
Diabetes
High blood pressure
Certain forms of cancer
Caffeine helps to release…
Fat from tissues