chapter 6 nutrition and fitness

fatty acids

what are the building blocks of lipids/fats. they differ by chain length and bond structure

16-18 carbons

how many carbon chains are most common in dietary fatty acids

triglycerides

what is the main form of dietary fat that you intake and store in the body

triglycerides; saturated and unsaturated

has a glycerol backbone with three fatty acids attached to it and these fatty acids can be _____ or _____

saturated fats

all the hydrogens are being filled up on the carbons. think that they are all scrunched up together with no space

palmitic acid (palmitate)

is a 16 carbon saturated fat found in plant and animal fats

oleic acid

is an 18 carbon monounsaturated fat found in plant and animal fats

linoleic acid

is an 18 carbon polyunsaturated fat found in the seed and oil of plants such as corn, safflower, sunflower, soybean, and peanuts

unsaturated

double bonds between the carbons, where there’s not going to be hydrogens there. think of more space. more ideal because they prevent closer packing together because they create kinks with those double bonds

cis fatty acids

is the more standard version of it and is in the most natural unsaturated fatty acids. (bent) generally associated with healthier fat choices

trans fatty acids

are usually created through artificial means and behave more like a saturated fatty acid because it doesn’t provide that kink and is more straighter which means they can pack more closely together.

linoleic acid

essential fatty acid; omega 6 fatty acid. is the substrate for making other fats in the body such as EPA

Alpha-linoleic acid (ALA)

essential fatty acids; omega 3. is the substrate for making other fats in the body such as EPA

linoleic and alpha-linoleic acid

are essential fats that the body cannot make

vegetable oils

linoleic and ALA are easily obtained from what

omega 3s such as EPA and DHA

may reduce exercise-induced inflammation, but the results in trained athletes are inconsistent

omega 3 fatty acids

these are better food sources (fatty fish, flaxseed) over supplements unless advised by a professional

sterols

are cortisol have a distinct four-ring steroid structure, unlike triglycerides. precursor to testosterone and stuff

phospholipids

main component of cell membrane and is the remaining fats found in foods.

small intestine

where does fat digestion begin

bile salts

what emulsifies dietary fats

pancreatic lipase

breaks triglycerides into monoglycerides and free fatty acid

cells,triglycerides, lymphatic

monoglycerides and free fatty acids are absorbed by ____, are reassembled into ____ and are transported as chylomicrons via the _____ system. because they are larger they need to go through the lymph first and then can be transported to the blood

mono and polyunsaturated fats

which fats support cardiovascular health. Such as nuts, seeds, olive oil, avocado, and fatty fish

saturated and trans fats

these fats increase long term heart disease risk. such as fried food, baked goods with hydrogenated oils

lipoprotein lipase

fat is easily stored because insulin activates….which allows fatty acids to enter adipose and muscle cells and be rebuilt into triglycerides

fats

what becomes the body’s most efficient long term fuel reserve since it has high energy density and no water weight (hydrophobic)

HSL

which hormone is key in turning triglycerides into glycerol and then fatty acids.

carnitine

helps move the fatty acids through the double membrane of the mitochondria to start creating energy. This has to do with the transport process

b

Which outcome is most commonly associated with chronic inadequate fat intake in athletes?

a) Increased glycogen storage and faster recovery

b) Reduced ability to manufacture sex-related hormones

c) Improved HDL levels and cardiovascular protection

d) Higher energy availability during long endurance sessions

fat

what is going to be the main source of fuel for our body at a rested state

carbs

as exercise intensity increases, what fuel source takes over

carbs use falls, and fat use begins to rise slowly again to take over

what happens to both carbs and fats during prolonged exercise

1.0 g/kg/day

Daily fat needs depend on an athlete’s total energy requirement and how much carbohydrate and protein their training demands. what is the average recommendation of fat for most athletes

body fat

Bodybuilders often lower fat intake during contest prep to help reduce ________ stores.

a) Muscle glycogen

b) Fat-soluble vitamins

c) Body fat

d) Bone minerals

HDL levels, hormone production, and fat soluble vitamin absorption

athletes should avoid long term severe fat restriction to maintain performance and overall well being. Chronic very low fat diets can impair training and health by reducing intramuscular fat stores as well as,,,

2,000

% daily value is based on a ____ kcal diet

glycemic index

the amount that your blood glucose is going to spike after eating a certain food

glycemic load

the amount that your blood glucose is going to spike after eating a combination of foods/meal

higher

simple carbs have higher or lower glycemic index

lower

more complex carbs have higher or lower glycemic index

It is slow

fat digestion is slow or fat

high; low

fat is ____ energy and ___ water weight. which is perfect for storage