NHM 315 1nd Edition Lecture 5 Outline of Last Lecture I Chapter 5 Outline of Current Lecture II Chapter 6 8 9 Current Lecture Introduction to Fats The word fat has many different meanings Important source of energy at rest and during low intensity exercise Most concentrated source of energy Certain fats in food and in the blood are associated with cardiovascular disease Dietary Fat Fat is stored in adipocytes and muscle cells primarily as triglycerides Primarily us fatty acids and triglycerides for energy Intramuscular triglyceride utilization Plasma FFA 9 calories per 1 gram of fat Athlete s Dietary Fat Intake US collegiate cyclists 27 Australian triathletes and runners 27 32 Collegiate female divers and swimmers 22 23 Male Kenyan runners 33 Fats and Performance From a performance perspective Fat provides energy at rest and during low intensity exercise The original source from food Fats and performance and health From a health perspective Intake of certain fats may reduce heart disease risk Omega 3 fatty acids Intake of certain fats may increase heart disease risk These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Saturated fatty acids Dietary cholesterol Athletes must balance both perspectives Fat as an energy source during exercise Use of fat during exercise Advantages Abundant in food supply Energy dense Substanial storage in adipose tissue Produces large amount of ATP Disadvantages Takes time to transport and metabolize Requires oxygen Dietary fat and athletes 1 3g kg of fat daily 1g kg for most athletes 2g kg for endurance athletes 3g kg for ultra endurance athletes Recommended fat intake should be determined after CHO and PRO Athletes must think about Gastric emptying rate high dietary fat intake before exercise can delay gastric emptying Satiety Traditional American diet tends to be too high in fat and too low in CHO for athletes Health Fat Loading Enhance utilization of fat for energy to spare carbohydrates to enhance endurance capacity Few studies support the though behind fat loading on performance Essential fatty acids Recommended ratio is 4 1 Omega 6 to 3 Typical ratio is 15 1 Omega 3 Omega 6 Omega 3 Fatty Acids May help to reduce inflammation and protect immune system in athletes May reduce severity of exercise induced asthma Recommendation in grams is mixed Fat recommendations for athletes Adjusting fat intake to achieve energy deficits Reducing body fat may result in improved performance Fat intake is typically reduced since reductions to CHO or protein intakes may be detrimental to performance Athletes may consume a short term low fat diet to achieve body composition goals Vitamins and Minerals Chapter 8 9 Vitamins and Mineral Needs Athletes likely do not need a multivitamin MVI supplementation in 82 male and female athletes showed no benefits to performance Increased Needs If needs are increased it is likely due to Decrease in absorption from the GI tract Increase loss via sweat and urine Increase utilization due to stress of exercise Increase need due to large gains and maintenance of skeletal muscle Vitamins B vitamins needs may be increase in athletes Vitamins E C A Antioxidants Minerals Calcium and vitamin D Very important in children and young athletes Calcium may play a role in fat loss Minerals lost through sweat and urine Loss of zinc and iron may compromise immune system Iron Iron deficiency anemia negatively affects performance Some reports show that 60 of female athletes have some form of iron depletion 5 6 actually have iron deficiency anemia