1. Sports Nutrition
Fats

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

3. 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…

4. 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

5. 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’

6. 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

7. Fatty Acids
Saturated
Unsaturated

8. 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

9. 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

10. 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.

11. 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

12. 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

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

14. 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

15. % 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

16. 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

17. 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

18. 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

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