NHM 315 1nd Edition Lecture 5Outline of Last Lecture I. Chapter 5Outline of Current Lecture II. Chapter 6, 8, & 9Current 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 diseaseDietary 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 fatAthlete’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 foodFats 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 riskThese 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 perspectivesFat 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 oxygenDietary 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 PROAthletes 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-HealthFat Loading-Enhance utilization of fat for energy to spare carbohydrates to enhance endurance capacity-Few studies support the though behind fat loading on performanceEssential fatty acids-Recommended ratio is 4:1 Omega 6 to 3-Typical ratio is 15:1-Omega- 3-Omega- 6Omega 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 mixedFat 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 goalsVitamins and Minerals Chapter 8&9Vitamins and Mineral Needs-Athletes likely do not need a multivitamin -MVI supplementation in 82 male and female athletes showed no benefits to performanceIncreased 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 muscleVitamins-B vitamins needs may be increase in athletes-Vitamins E, C, & A -AntioxidantsMinerals-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 systemIron-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