FATS Chapter 6 Sports Nutrition FATS The Concentrated Energy Source

FATS ARE LIPIDS WHAT ARE LIPIDS? Lipid is a broad term for a group of compounds that includes: Lipid is a broad term for a group of compounds that includes: Fats Fats Oils Oils Lecithin Lecithin Cholesterol Cholesterol

Lipids Lipids are grouped into 3 main classes: Lipids are grouped into 3 main classes: Triglycerides Triglycerides Phospholipids Phospholipids Sterols Sterols

What are Triglycerides? Triglycerides are the major type of fat found in foods and in the body Triglycerides are the major type of fat found in foods and in the body Triglycerides consist of 3 fatty acids attached to a glycerol molecule Triglycerides consist of 3 fatty acids attached to a glycerol molecule Fatty acids are organic compounds made up of a chain of carbon, oxygen and hydrogen atoms that vary in length and their degree of saturation of carbon and hydrogen. Fatty acids are organic compounds made up of a chain of carbon, oxygen and hydrogen atoms that vary in length and their degree of saturation of carbon and hydrogen. That’s a lot of science….but its important later! That’s a lot of science….but its important later! Glycerol Fatty Acid

SATURATED or UNSATURATED Look on page 93 of your textbook to see the different types of fatty acids! Look on page 93 of your textbook to see the different types of fatty acids! Fatty acids may be saturated or unsaturated Fatty acids may be saturated or unsaturated Unsaturated fatty acids are classified as either monounsaturated or polyunsaturated Unsaturated fatty acids are classified as either monounsaturated or polyunsaturated

Saturated Fats Known as the “bad for you fats”………….. Saturated Fats are found in animal foods and products Saturated Fats are found in animal foods and products Beef Beef Chicken Chicken Pork Pork Poultry Poultry Some seafood Some seafood

Animal Products contain Saturated Fat !

SATURATED FATS

Eating a diet high in saturated fat puts people at risk of developing Coronary Heart Disease More about that later!

Unsaturated Fats Monounsaturated- single double bond Monounsaturated- single double bond Polyunsaturated- two or more double bonds Polyunsaturated- two or more double bonds “Crisco oil is high in polyunsaturated fats”

Monounsaturated Fats Olive oil Is A Monosaturated fatty acid

Polyunsaturated Fats “the better for you fats” Soybean, and corn oil are examples of products high in polyunsaturated fat

Essential Fatty Acids Your body can make a number of fatty acids that are needed for growth and development. Your body can make a number of fatty acids that are needed for growth and development. However, two polyunsaturated fatty acids called: Linoleic acid and Linolenic acid cannot be made by the body. However, two polyunsaturated fatty acids called: Linoleic acid and Linolenic acid cannot be made by the body. These two fatty acids are called: Essential Fatty Acids These two fatty acids are called: Essential Fatty Acids You must get them in your diet !

All fats and oils contain a mixture of the 3 types of fatty acids

Hydrogenation The process of breaking the double carbon bonds in unsaturated fatty acids and adding hydrogen The process of breaking the double carbon bonds in unsaturated fatty acids and adding hydrogen Converts liquid oils into solid fats Converts liquid oils into solid fats Vegetable oil to Margarine Vegetable oil to Margarine Hydrogenation keeps oils from turning RANCID. Yuk! Hydrogenation keeps oils from turning RANCID. Yuk! Food manufacturers often Food manufacturers often use hydrogenated fats over unsaturated fats

Trans-fatty acids? Trans-fatty acids are a product of MAN! Trans-fatty acids are a product of MAN! Hydrogenated unsaturated fatty acids Hydrogenated unsaturated fatty acids We now know that Trans-fatty acids are just as bad as eating animal fat! We now know that Trans-fatty acids are just as bad as eating animal fat!

What kinds of products contain Trans-fatty acids? he/library/fitness/10foods.htm

Trans-fatty acids Unsaturated oils altered by man “as bad as animal fats for your heart”

FUNCTIONS OF FATS Growth and development Growth and development Concentrated form of energy Concentrated form of energy Vitamins A & D, K dissolve in fat Vitamins A & D, K dissolve in fat Adipose tissue stores your fat Adipose tissue stores your fat Keeps you warm, insulates Keeps you warm, insulates Your adipose tissue can store an unlimited amount of fat! Your adipose tissue can store an unlimited amount of fat! Fat contains 9 calories per gram, that is twice the number of calories found in carbohydrates! Eat fats sparingly! Fat contains 9 calories per gram, that is twice the number of calories found in carbohydrates! Eat fats sparingly!

OTHER LIPIDS Phospholipids and Sterols Phospholipids are lipids that have a phosphorus-containing compound in their chemical structure. Lecithin is the most common phospholipid. Lecithin is found in egg yolks. It is added to candy bars Lecithin is an emulsifier. It makes oil and water mix…..ex: Mayonnaise

STEROLS The third class of Lipids Sterols have a complex molecular structure. Sterols have a complex molecular structure. They include some hormones, Vitamin D and cholesterol. They include some hormones, Vitamin D and cholesterol. Cholesterol is a white, waxy lipid made by the body that is part of every cell. Cholesterol is a white, waxy lipid made by the body that is part of every cell. Cholesterol is found only in animal tissues. It is never found in plants. Cholesterol is found only in animal tissues. It is never found in plants. We do not need to eat cholesterol, the body manufactures its own. Yet, we do eat foods high in cholesterol! This causes a problem. We do not need to eat cholesterol, the body manufactures its own. Yet, we do eat foods high in cholesterol! This causes a problem.

Cholesterol is needed for cell wall functioning and for the production of hormones, such as estrogen and testosterone. However, the body naturally makes cholesterol in every cell, so there is no absolute dietary need for it.

FATS AND HEART HEALTH Fats in the diet and in body play a major role in the health of your heart. The leading cause of death in United States is Coronary Heart Disease. This refers to disease of the heart and blood vessels. Arteries are the blood vessels that carry oxygen and nutrients to body tissues. Fatty compounds made up largely of cholesterol can attach to the inside walls of arteries forming a buildup called plaque. As plaque increases, it hardens and narrows the arteries. The condition is called Atherosclerosis. A build up of plaque in the arteries feeding the heart muscle can lead to a heart attack. A build up of plaque in the arteries leading to the brain may result in a stroke.

Developmental Process of Atherosclerosis

BLOOD PRESSURE HIGH BLOOD PRESSURE IS ANOTHER RISK FACTOR IN DEVELOPING CARDIO- VASCULAR PROBLEMS!

Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries. Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use. BLOOD PRESSURE

The Uncontrollable Heart- Health Risk Factors Age Gender Race Family History Please see page 97 in your book!

The Controllable Heart-Health Risk Factors Smoking High Blood Pressure High Blood Cholesterol Diabetes Mellitus Excess Weight Inactivity Stress and Personality Please see pages in your book

Fish Oil and Heart Health Fish oils contain a certain type of polyunsaturated fatty acids called “ Omega- 3 fatty acids ” Researchers have hypothesized that Omega-3 fatty acids lower the risk of HEART DISEASE Include fish in your diet at least once a week!

OMEGA -3 FATTY ACIDS “The very good for you fats”

LIMIT FATS AND CHOLESTEROL IN YOUR DIET! Be a fat detector Be a fat detector You cannot always see the fat that is in your food. You cannot always see the fat that is in your food. Read labels Read labels Make diet changes Make diet changes Use fat replacers Use fat replacers Follow recommended guidelines Follow recommended guidelines