An Additional Energy Source During Exercise FAT An Additional Energy Source During Exercise

Dietary Fats Lipids organic substances insoluble in water soluble in solvents like alcohol/ether

Triglycerides principal form in which fats are eaten and stored in the human body true fats neutral fats fatty acids glycerol (alcohol) ester bond

Fatty Acids saturated monounsaturated polyunsaturated all possible chemical bonds are full of H + solid at room temperature monounsaturated capable of absorbing two H+ usually liquid at room temperature polyunsaturated capable of absorbing four or more H+

TRANS fatty acids hydrogenation the fat becomes more saturated a process that adds hydrogen to some of the unfilled bonds of an unsaturated fatty acid the fat becomes more saturated TRANS refers to the positioning of the H+ on the fatty acid molecule opposite sides of the double bond CIS (same side)

Omega-3 fatty acids polyunsaturated fatty acids eicosanoids location of the double bond eicosanoids found in fish oils eicosapentaneoic acid (EPA) docosahexaenoic acid (DHA) found in plants alpha-linolenic acid

Glycerol an alcohol clear, colorless syrupy liquid part of triglyceride back bone structure: “E” by-product of CHO metabolism can be converted to CHO via gluconeogenesis pathways in the liver

Cholesterol sterol a fat-like pearly substance found in animal tissue not an essential nutrient manufactured naturally in the liver from fatty acids and from the breakdown products of CHO and protein

cholesterol-containing foods if the food source had a liver - the food has cholesterol some foods have cholesterol added during preparation usually in the form of eggs bread/cereal group

common sources of fat most cooking oils fruits and vegetables 100% fat content butter, oils, shortening, mayonnaise, margarine, visible fat on meat fruits and vegetables 5 - 10% fat content

animal foods meat and milk groups high in fat saturated fat beef & pork>>poultry & fish ways to reduce fat content trim obvious fat remove skin from poultry

variety at the fish market low fat fish founder tuna (water packed, fresh) high fat fish omega-3 fatty acids salmon mackerel

plant sources mostly low in fat content some are high in fat unsaturated vegetables, fruits, beans, natural whole-grains some are high in fat unsaturated fat nuts, seeds, avocados both total and saturated fat coconuts and palm kernels

how much fat do we need? dietary fat is essential for metabolism RDA source of essential fatty acids linoleic acid alpha-linolenic acid (an omega-3 fatty acid) uptake of fat-soluble vitamins RDA Linoleic acid minimum daily requirement is 3 - 6 grams National Research Council

fat needs Americans eat too much fat recommendations 40 % dietary Kcal 15 % from saturated fat recommendations less than 30 % total dietary Kcal less than 10 % saturated fat about 10 - 15 % monounsaturated fat no more than 10 % polyunsaturated fat

How Does fat and exercise Work?

Usage of Triglycerides During Exercise