NS 425: SPORTS NUTRITION UNIT 4: FATS Kaplan University

Objectives Functions of fats What are fats? How much should an athlete eat? Fats and activity Case Study

Functions of Fats 1. Serves as an important source of energy at rest and during exercise 2. Abundant energy reserve for the body 3. Protection to organs 4. Carriers of substances within the body 5. Enhances the sensory quality of food 6. Enhances satiety level

What are Fats? Carboxylic acids with aliphatic chains Straight chain ◦ Saturated, mono, polyunsaturated Bonds (cis or trans) Nature normally cis What about trans?

Triglycerides Lipid structures made of glycerol and three fatty acids Are found in animal and plant fats Solid at room temperature are called butters Liquid at room temperature are called oils Function to store energy

Cholesterol Steroid alcohol, soft, waxy substance found among the lipids in the blood stream and in cell membranes Cholesterol is insoluble in blood and requires lipoproteins for transport. What foods can we find cholesterol in? What should an athlete’s cholesterol value be?

Saturated Fats What is a saturated fat? What foods are saturated fats found in? Stearic acid (18:0)

Monounsaturated Fats What are monounsaturated fats? What foods are they found in? Oleic acid (18:1, n9)

Polyunsaturated Fats What foods are these found in? Why should an athlete consume Omega 3s? Omega 3s Omega 6s What foods are these found in? Why should an athlete consume Omega 6s?

Amount to Consume Fats contain 9 calories/ gram No RDA, but how much fat should an athlete consume per day while in training? ◦ How much saturated, monounsaturated and polyunsaturated fats should an athlete consume? When training, can you over consume on fat or under consume on fat?

Amount to consume: Which meal is better and why? Breakfast: -Large bagel with 4 tablespoons cream cheese (15.5) - 1 cup whole milk (8) Lunch at Panera: - 12 oz bowl of cream of broccoli soup (24) - ½ turkey bravo sandwich (15.8) - 1 bag of chips (10) - 16 oz Lemonade (0) Dinner: - 3 cups pasta tossed with olive 1 tablespoon olive oil (16.6) - 2 pieces of garlic bread (14) - 1 tossed salad with ¼ cup Ranch dressing (15.4) - 6 oz breaded chicken breast with ½ cup red sauce (14) - 1 cup whole milk (8) Total fat: gm Breakfast: - 2 cups of oatmeal with ¼ cup of mixed nuts (21.8) - 2 pieces of toast with 1 teaspoon of margarine on each one (11.4) - 1 cup 1% milk (2.5) Lunch at Panera: - 12 oz bowl of chicken noodle soup (3) - ½ turkey sandwich on whole wheat bread with Swiss cheese and 1 tsp light mayonnaise (8.5) - 1 piece of French bread (2) - 16 oz Lemonade Dinner: - 2 cups pasta tossed with 1 tablespoon olive oil and ¼ cup of pine nuts (38.6) - 1 piece of garlic bread (7) - 1 tossed salad with ¼ cup light Ranch dressing (5.2) - 6 oz of grilled chicken breast with ½ cup red sauce (6) - 1 cup 1% milk (2.5) Total fat: 108.5

Fats and Activity Why are fats not the most efficient fuel for working active muscles? Is a single high fat meal prior to exercise beneficial? Why or why not? Is a short term (less than 2 weeks) pattern of eating high fat meals beneficial to exercise performance? Why or why not? Is a long term (greater than 2 weeks) pattern of eating high fat meals beneficial to exercise performance? Why or why not?

Fats and Activity Recommendations for fat intake prior to exercise: ◦ What can happen if you consume too much fat 4 hours prior to the event? What should you do instead? Recommendations for fat intake during exercise: ◦ Possibly consuming Medium Chained Triglycerides (MCTs), but studies are being conducted on the actual amount Recommendations for fat intake after exercise: ◦ Probably do not need to

Case Study Shelley is a marathon runner and has agreed to train with her friends to swim the English Channel even though she is not a strong swimmer. The plan is to train for one year and tackle the English Channel. Because of her running demands, she is very lean and muscular. She is not sure how she will do with the cold water and is quite afraid of this. ◦ What nutrition recommendations would you give Shelley in regards to the fat intake to address both her physical and dietary needs over the next 12 months as she trains for the swim? What should the fat intake be before, during and after the swim?

Thoughts