Sports Nutrition Fats

Learning Outcomes Be able to describe fats, including nutritional requirements using recommended guidelines from public health sources associated with nutrition

Fats Perceived as being bad or to be avoided Fats are vital to health and perform many important functions Write down the functions you think fats have…

Functions Formation of cell membrane Formation of myelin sheath which coats the nerves Component of the brain and nervous system Protection of internal organs Production of hormones Transportation and storage of vitamins A, D, E and K Source of energy Heat production Fats video

What you need to know.. Fats are classed as lipids and oils Lipids are solid at room temperature Oils are liquid at room temperature Can you think of examples? Smallest unit of fat is called a ‘fatty acid’

Fatty Acid Classed as either saturated or unsaturated This is important as they are both shaped differently The shape will therefore influence the functions performed Hence why fats have lots of different functions

Fatty Acids Saturated Unsaturated

Saturated and unsaturated Always stored as fat in fat cells Improve circulation Lower cholesterol Hair, skin and nails When heated they change to hydrogenated fats due to a change in structure Enter the body looking like saturated fats Stop +ve reactions and cause damage to cells

Essential Fatty Acids Body cant make Must be supplied in the diet Omega 3 and 6 Flax oil and fish oils Walnuts Sesame seeds Protection Prevention traits Improve functions

Recommendations – 30% in total The average man should aim to have no more than 30g of saturated fat a day. The average woman should aim to have no more than 20g of saturated fat a day.

Triglycerides Defined as ‘3 fatty acids attached to a glycerol backbone’ Glycerol is a carbohydrate which the fatty acids attach to During digestion, the fatty acids are broken off from the glycerol to be utilised by the body as required Glycerol is used to produce energy

What are the different types? Saturated but unsaturated can be sub divided into monounsaturated and polyunsaturated Consist of long chains of carbon atoms with an acid group and a methyl group The structure of the chains of fatty acids determines whether the fat is classed as saturated etc. Colour, texture and taste all different Because of the different types of fatty acids attached to the glycerol backbone

Saturated Fat Saturated fat is where all carbon atoms are attached to hydrogen molecules The chain is said to be saturated with hydrogen

Continued.. Carbon atoms each have single bonds between them and each carbon atom has 4 bonds Hydrogen atoms possess a slight charge and gently push away from each other Chain is therefore straight making fat solid at room temperature Fatty acids are packed tightly together Structure will not change when heated Majority come from animal sources

% of daily allowance? What do you think the daily allowance of saturated fat is? DOH recommends a maximum of 10% of daily kcal from saturated fat

Unsaturated Fat Hydrogen atoms are missing from the carbon chain causing the carbon atoms to attach to each other with double bonds This is because carbon has to have 4 bonds and if there is no hydrogen present, they will bond to each other Therefore the carbon chain is not saturated with hydrogen atoms

Monounsaturated Fat Only one double bond in the carbon chain Slight charge in hydrogen atoms contain, they push each other away Because hydrogen atoms are missing, it causes the chain to become curved Liquid or oil form consequently Olive oil Avocados DOH recommends? 12% kcal

Polyunsaturated Fat Many double bonds in the carbon chain due to a shortage of hydrogen ions in the chain Makes the fatty acid even more curved and high reactive Oil or liquid form Fish oils Nuts and seeds DOH recommends? Max of 10% kcal

**TASK** How do you work out that 32g is from total fat? How do you then work out the % of daily value?