Fats as Fuels during exercise

Chapter 4

Where are lipids found?

Butter, margarine, gravy, saucesmeats, poultry,eggs, bacon,ham,&sausage

fried fishdaily products including milk, cheeseprocessed foods including potato chips.

French fries, crackers, bakery products like cookies, cakes, muffins,

pies, bars, breakfast rolls

Fats sources continued

Nuts such as peanuts and peanut butter, cashews, walnuts

seeds like sunflower seedsolives and avocadoscandies with chocolate and nuts

Are their foods without fat?

Fruits, fruit juicesvegetables, including potatoesbreads, breakfast cereals, sugar, salt, spices herbsskim milkrice, macaroni, pasta

Does preparation methods effect fat content?

Baking, broiling, boiling, poaching, do not add fat

frying doesbaked potato vs. french fried potatobaked fish vs. deep fried fishpoached egg vs. fried egg

Does margarine have less fat than butter?

NObutter and margarine both have 5 grams of

fat per teaspoondiet margarine has less fat because water is

added

Does all meat have equal amount of fat?

NO you can lower the fat content by removing all

visible fat BEFORE cookingpurchase cuts with the word LOIN in them

such as sirloin, tenderloinstay away from PRIME cutsstay away from processed meats such as cold

cuts and hot dogs

Is poultry low fat?

Yes, if the skin is removed before cookingpoultry generally has 3 grams of fat per

ounce as compared to other meats with 5 to 8 grams of fat per ounce.

Stay away from broasted chicken or deep fried

How about salad dressings?

Most salad dressing are high in fat mayo is also high in fatfat-free dressings are a good choiceif using regular salad dressing do not pour

on salad, dip the fork in the dressing and than take a bite of salad. Gives the taste with less fat

Meal extras are high in fat

Bacon has 5 grams of fat per strippeanuts are app. 1 gram per peanutpeanut butter has 100 calories and 10 -18

grams of fat in a 2 tbsp serving.Cheddar cheese, swiss cheese, american

cheese have 8 grams of fat per ounce

Should all fat be eliminated from the diet?

Nothe body needs fat for many functions1. Energy2. Insulation3. Protection of vital organs4. Carrier of fat soluble vitamins5. Cholesterol for hormones & cell structure

The key is moderation in the amount eaten daily

Average intake is 40% of calories coming from fat

healthier to have only 30% coming from fat

Calculate the number of grams of fat needed daily

1. Determine the number of total kcalories needed

2. Multiply the total kcalories time 30% (.30)

3. Divide the answer from step 2 by 9kcalories/gm to determine the number of grams needed daily

Example of the calculation

Total kcalories = 1500kcals1500kcals X .30 = 450Kcals450kcals divided by 9kcals/gm = 50 grams50 grams is app 10 tsp daily from all

sources

Are all fats equal in causing risk?

In heart disease the most dangerous fat is saturated fat

in obesity all fats have 9kcals per grams so total fat is the problem

cancer all fats seem to be a problem

Types of Dietary Fat

1. Triglyceride - 95% of dietary fat is in this form

2. Phospholipids - 2.5%3. Sterols - 2.5%

Triglycerides

Found in most fatty foods like meats, oil, butter, eggs, pastries etc.

consists of 4 parts glycerol fatty acid fatty acid fatty acid

Kinds of Fatty acids

Saturated fatty acids - stearic or palmiticgenerally solid at room temperaturegenerally found in animal foods including1. Beef2. Pork3. Lamb4. Milk, cheese, butter, cream

Other sources of saturated fatty acids

Non-animal sources1. Chocolate2. Coconut oil3. Palm oil4. Hydrogenated shortening5. Hydrogenated peanut butter

Monounsaturated Fatty Acid

Generally found in plant foods like1. Olive oil2. Canola oil3. Peanut oil4. Sesame oil

Monounsaturated Fatty Acids

Non-plant sources - chicken without the skin

usually liquid at room temperaturestructure has one-double bondoleic is an example of a monounsaturated

fatty acid

Polyunsaturated Fatty acids

Generally of plant origin 1. Corn oil2. Safflower oil3. Sunflower oil4. Soybean oilnon-plant sourcefish

Polyunsaturated fatty acids

Usually liquid at room temperaturehave more than one double bondexamples of fatty acids are1. Linolenic2. Linoleic

Triglycerides

Storage form for metabolizable fatty acids & glycerol

stored in fat cells and muscle cellsmuscle triglyceride available for immediate

workfat cell triglyceride must be moved to where

needed to be metabolized

Triglycerides continued

Hydrolysis breaks down triglycerides into free fatty acids- Krebs cycle

training increases the muscle ability to use fats- highly trained athlete at 70%VO2 Max for 1 hour can derive up to 75% of total energy from fat

The degree to which lipids are used as a fuel during exercise is:

Exercise intensityexercise durationdietendurance training historyaltered metabolic state

Exercise & fat continued

Exercise less that 50% VO2 Max uses Type I muscle - these burn fatty acids

increased intensity relies on type IIA & B which use more glucose

training increases number of mitochondria in cell and enzymes involved in fatty-acid oxidation- more burning of fat as energy source

Carnitine

Transports long-chain fatty acids across the mitochondrial membrane

made from amino acids lysine and methionepresent also in foodsclaim is that increases the burning of fat in

the mitochondria. Only would be true if deficient which is not likely

Medium Chain Triglycerides

Water solubledelivered directly to livermarketed as CaprTri. Studies show does not improve

performance and may cause GI distressfat loading does not enhance performance

Fat loading & glycerol

Fat loading does not improve fatty acid content of the blood or the muscle and that loading does not improve performance

glycerol does breakdown into glucose but does not prevent hypoglycemia or spare muscle glycogen

glycerol may have a role in water stores

Families of Polyunsaturated Fatty Acids

Omega 6 - first bond occurs at carbon number 6 found in large amounts in vegetable oil

omega 3 - first double bond occurs at carbon number 3 found in fish

Eicosanoids

Hormone-like compounds formed from 20 carbon fatty acids

two major types of eicosaniods1. Made from omega 62. Made from omega 33. Theories that might improve

performance but not proven in research

Omega 6 eicosanoids

Made from the 18 carbon fatty acid linoleic under goes chain lengthening to become the

20 carbon fatty acid archidonicarchidonic( 20 carbon) can then be used to

make the eicosanoidthis eicosanoid is used by the body to

increase blood clotting and increase blood pressure

Omega 3 ecosanoid

Made from 18 C linolenicundergoes chain lengthening to become 20C f

s atty acid Eicopentenoic acid (EPA)EPA is than used by the body to make the

omega 3 eicosanoidthe omega 3 eicosanoid decrease blood clotting

and increase blood pressurefish is rich in EPA

EPA sources

Herringwhite albacore tunasalmonlake troutfish needs to be an oily fishfish oil DOES NOT work

Summary

Classes of Lipids1. Triglyceride - 3 fatty acids + glycerolKinds of fatty acids

saturated monounsaturated polyunsaturated

summary

Kinds of polyunsaturated1. Omega 32. Omega 6

Second class of lipids - phospholipids

Consist of glycerol plus 2 fatty acids and a third group containing phosphorus

most common - lecithin - found in chocolate and salad dressings - emulsifier

theory that choline and lecithin improve performance - not supported by research

Third class of lipids - sterols

Ring sturcturemost common cholesterolsources of cholesterol1. Egg yolk2. Organ meats - liver brains3. Red meats, shellfish

Wheat Germ Oil

Extracted from embryo of wheathigh in Vitamin E (tochoperol)linoleic fatty acidoctacosanol solid white alcoholresearch show does not improve

performance

Caffeine

Found in coffee, tea cola, chocolatetherapeutic dose 100-300 mgamount in 1 cup of coffee 100-150 mgamount in pop 35-50highest amount in soft drinks such as

Mountain dew

Caffeine

Stimulates CNSincreases alertness stimulates heart, circulation and release of

adrenalineincrease muscle glycogen breakdown,

release of FFA from fat and muscle use of fat

Caffeine

Large does cause nervousness, and anxiousness

caffeine does exert a glycogen sparing effect in research studies

limits are set - max is 560-700 mg which is equal to 4-6 cups of coffee.

Digestion of the triglyceride

Begins in the stomachmost occurs in the small intestine- hormone

cholecyctokinin (cck) produced in the intestine by fat - stimulates the gall bladder to release bile - bile emulsifies the fat- than acted upon by lipase from the pancrease - break down 3 fatty acids + glycerol

Fatty acids leave blood

Transported in the blood in a Lipoprotein called CHYLOMICRON - contains mostly trigylceride from the diet -

as chylomicron goes by cell - release lipoprotein lipase and the cell can than take the triglyceride which can be used for energy or stored as body fat.

Lipoproteins made by the liver

Very low density (VLDL) - made by the liver from excess CHO, alcohol - most triglyceride-

low density lipoprotein (LDL) - contains cholesterol made by the liver from saturated fatty acids BAD CHOLESTEROL

High density lipoprotein - GOOD CHOLESTEROL - return cholesterol to liver

To prevent artherosclerosis decrease LDL & increase HDL

HDL1. Exercise - 45 min 4 times / week 2. Don’t smoke3. Use monounsaturated fatty acids4. Low fat5. Weight loss around the middle6. Moderate alcohol-10 oz wine,24oz beer

maximum

Decrease LDL

Reduce fatreduce saturated fat 7-10%low cholesterol - 300 mgweight lossincrease soluble fiber (oat bran,

fruits,vegetables)

Risk Factors

Total cholesterol over 200mgLDL over 130mg - (100 is ideal)HDL under 35mg - (60 or greater greater)age over 45 in men and 55 in womenfamily history - smokinginadequate intakes of folic acid, B-6high blood pressure - diabetes

continued

Composition of lipoproteins & origin disease linked to fat intakekcalories in fat and in body fatamount of recommended lipids in the dietcalculate amount of fat in the diet and the per

cent of dietary fat. Remember that all fats regardless of saturation have 9 kcals/gm