Sports Nutrition - Fats

Three main lipids

Fatty acids (triglycerides), Phospholipids, Sterols

Major lipid functions for body

store energy, form cell membranes, provide insulation, act as signaling molecules

Energy role?

Store energy long term

Hormone role?

Hormone Sensitive Lipase (HSL) breaks down triglyceride → glycerol + 3 fatty acids

Nutrient absorption role (describe)

Dietary fat digested into smaller compounds → absorbed by small intestine

When fat is primarily used for energy

After fat taken up mitochondria + prepared for oxidation → ready to use!

Why fat is not ideal for high-intensity exercise

As exercise intensity increases (as a percentage of VO2max), the percentage of energy provided by fat metabolism decreases

AMDR for fat

Approximately 1.0 g/kg (at a minimum)

20-35 % total caloric intake

Why fat should not be overly restricted in athletes

Negative affect training, health, performance

Inability to replenish fat stores, make sex hormones, HDL:LDL ratio changed, not enough fat soluble vitamins.

Where fat digestion occurs

Begins in mouth chewing → predominantly small intestine.

Role of bile and emulsification

Liver makes bile → stored in gallbladder → CCK hormone stimulates gallbladder to release bile into small intestine.

Bile emulsifies fat into smaller droplets for easy triglyceride digestion

Define essential fatty acids

Body CANT create. only from food; examples include linoleic, omega 6, ALA, and omega 3

Why high-fat meals before exercise may negatively affect performance

Raise blood cholesterol/ruin cardovascular health

Know kcals/g offered from fat

9 kcals/g