Chapter 6

Sports Nutrition

FATSFATSThe Concentrated

Energy Source

FATS ARE LIPIDSWHAT ARE LIPIDS?

Lipid is a broad term for a group of Lipid is a broad term for a group of compounds that includes:compounds that includes:

FatsFats OilsOils LecithinLecithin CholesterolCholesterol

Lipids

Lipids are grouped into 3 main Lipids are grouped into 3 main classes:classes:

TriglyceridesTriglycerides

PhospholipidsPhospholipids

SterolsSterols

What are Triglycerides?

TriglyceridesTriglycerides are the are the majormajor type of type of fatfat found in found in foodsfoods and in the and in the bodybody

Triglycerides consist of 3 Triglycerides consist of 3 fatty acidsfatty acids attached to a attached to a glycerol moleculeglycerol molecule

Fatty acidsFatty acids are are organic organic compoundscompounds made up of a made up of a chain of carbon, oxygen and chain of carbon, oxygen and hydrogen atoms that vary in hydrogen atoms that vary in length and their degree of length and their degree of saturation of carbon and saturation of carbon and hydrogen.hydrogen.

That’s a lot of science….but That’s a lot of science….but its important later!its important later!

Glycerol

Fatty Acid Fatty Acid Fatty Acid

SATURATED or UNSATURATED

Look on page 93 of your textbook to Look on page 93 of your textbook to see the different types of fatty acids!see the different types of fatty acids!

Fatty acids may be saturated or Fatty acids may be saturated or unsaturatedunsaturated Unsaturated fatty acids are classified as Unsaturated fatty acids are classified as

either monounsaturated or either monounsaturated or polyunsaturatedpolyunsaturated

Saturated FatsKnown as the “bad for you

fats”………….. Saturated Fats are Saturated Fats are

found in animal foods found in animal foods and productsand products

Beef Beef ChickenChicken PorkPork PoultryPoultry Some seafoodSome seafood

Animal Products contain Saturated Fat !

SATURATED FATS

Eating a diet high in saturated fat puts people at risk of developing

Coronary Heart DiseaseMore about that later!

Unsaturated Fats

Monounsaturated- single double Monounsaturated- single double bondbond

Polyunsaturated- two or more Polyunsaturated- two or more double bondsdouble bonds

““Crisco oil is high in Crisco oil is high in polyunsaturated fats”polyunsaturated fats”

Monounsaturated FatsOlive oil Olive oil

IsIsA Monosaturated fatty acidA Monosaturated fatty acid

Polyunsaturated Fats“the better for you fats”

Soybean, and corn oil are examples of Soybean, and corn oil are examples of products high in polyunsaturated fatproducts high in polyunsaturated fat

Essential Fatty Acids

Your body can make a number of Your body can make a number of fatty acids that are needed for fatty acids that are needed for growth and development.growth and development.

However, two However, two polyunsaturatedpolyunsaturated fatty acids called: Linoleic acid and fatty acids called: Linoleic acid and Linolenic acid cannot be made by Linolenic acid cannot be made by the body.the body.

These two fatty acids are called: These two fatty acids are called: Essential Fatty AcidsEssential Fatty Acids

You must get them in your diet !You must get them in your diet !

All fats and oils contain a mixture of the 3 types of fatty

acids

Hydrogenation

The process of breaking the double The process of breaking the double carbon bonds in unsaturated fatty acids carbon bonds in unsaturated fatty acids and adding hydrogenand adding hydrogen

Converts liquid oils into solid fatsConverts liquid oils into solid fats Vegetable oil to MargarineVegetable oil to Margarine

Hydrogenation keeps oils from turning Hydrogenation keeps oils from turning RANCID. RANCID. Yuk!Yuk!

Food manufacturers often Food manufacturers often use hydrogenated fats over use hydrogenated fats over unsaturated fatsunsaturated fats

Trans-fatty acids?

Trans-fatty acidsTrans-fatty acids are a product of are a product of MAN!MAN!

Hydrogenated Hydrogenated unsaturated fatty unsaturated fatty acidsacids

We now know that Trans-fatty We now know that Trans-fatty acids are just as bad as eating acids are just as bad as eating animal fat!animal fat!http://www.americanheart.org/presenter.jhtml?identifier=3045792

What kinds of products contain

Trans-fatty acids?

http://www.vpul.upenn.edu/ohe/library/fitness/

10foods.htm

Trans-fatty acids Unsaturated oils altered by man

“as bad as animal fats for your heart”

FUNCTIONS OF FATS

Growth and developmentGrowth and development Concentrated form of energyConcentrated form of energy Vitamins A & D, K dissolve in fatVitamins A & D, K dissolve in fat Adipose Adipose tissue stores your fattissue stores your fat Keeps you warm, insulatesKeeps you warm, insulates Your adipose tissue can store an Your adipose tissue can store an

unlimitedunlimited amount of fat! amount of fat! Fat contains 9 calories per gram, that is Fat contains 9 calories per gram, that is

twice the number of calories found in twice the number of calories found in carbohydrates! Eat fats sparingly!carbohydrates! Eat fats sparingly!

OTHER LIPIDSPhospholipids and Sterols

Phospholipids are lipids Phospholipids are lipids that have a phosphorus-that have a phosphorus-containing compound in containing compound in their chemical structure.their chemical structure.

Lecithin is the most Lecithin is the most common phospholipid.common phospholipid.

Lecithin is found in egg Lecithin is found in egg yolks.yolks.

It is added to candy barsIt is added to candy bars Lecithin is an emulsifier. Lecithin is an emulsifier.

It makes oil and water It makes oil and water mix…..ex: Mayonnaisemix…..ex: Mayonnaise

STEROLS The third class of Lipids

Sterols have a complex molecular structure.Sterols have a complex molecular structure. They include some hormones, Vitamin D and They include some hormones, Vitamin D and

cholesterolcholesterol.. Cholesterol is a white, waxy lipid made by Cholesterol is a white, waxy lipid made by

the body that is part of every cell. the body that is part of every cell. Cholesterol is found only in animal tissues. Cholesterol is found only in animal tissues.

It is It is nevernever found in plants. found in plants. We do not need to eat cholesterol, the body We do not need to eat cholesterol, the body

manufactures its own. Yet, we do eat foods manufactures its own. Yet, we do eat foods high in cholesterol! This causes a problem.high in cholesterol! This causes a problem.

Cholesterol is needed for cell wall functioning and for the production of hormones, such as estrogen and testosterone. However, the body naturally makes cholesterol in every cell, so there is no absolute dietary need for it.

FATS AND HEART HEALTH

Fats in the diet and in body play a major role in the health of your heart.

The leading cause of death in United States is Coronary Heart Disease. This refers to disease of the heart and blood vessels.

Arteries are the blood vessels that carry oxygen and nutrients to body tissues.

Fatty compounds made up largely of cholesterol can attach to the inside walls of arteries forming a buildup called plaque.

As plaque increases, it hardens and narrows the arteries. The condition is called Atherosclerosis.

A build up of plaque in the arteries feeding the heart muscle can lead to a heart attack.

A build up of plaque in the arteries leading to the brain may result in a stroke.

Developmental Process of Atherosclerosis

BLOOD PRESSURE

HIGH BLOOD PRESSURE IS ANOTHER RISK FACTOR IN

DEVELOPING CARDIO- VASCULAR PROBLEMS!

Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries.

Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use.

BLOOD PRESSURE

The Uncontrollable Heart-Health Risk Factors

• Age• Gender• Race• Family History

• Please see page 97 in your book!

The Controllable Heart-Health Risk Factors

• Smoking• High Blood Pressure• High Blood Cholesterol• Diabetes Mellitus• Excess Weight• Inactivity• Stress and Personality

Please see pages 98-101 in your book

Fish Oiland Heart Health

• Fish oils contain a certain type of polyunsaturated fatty acids

called “Omega-3 fatty acids”• Researchers have hypothesized

that Omega-3 fatty acids lower the risk of HEART DISEASE

• Include fish in your diet at least once a week!

OMEGA -3 FATTY ACIDS“The very good for you fats”

LIMIT FATS AND CHOLESTEROL IN YOUR

DIET! Be a fat detectorBe a fat detector You cannot always see the fat that You cannot always see the fat that

is in your food.is in your food. Read labelsRead labels Make diet changesMake diet changes Use fat replacersUse fat replacers Follow recommended guidelinesFollow recommended guidelines