1. Fats as Fuels during exercise
Chapter 4

2. Where are lipids found?
Butter, margarine, gravy, sauces
meats, poultry,eggs, bacon,ham,sausage
fried fish
daily products including milk, cheese
processed foods including potato chips.
French fries, crackers,
bakery products like cookies, cakes,
muffins, pies, bars, breakfast rolls

3. Fats sources continued
Nuts such as peanuts and peanut butter,
cashews, walnuts
seeds like sunflower seeds
olives and avocados
candies with chocolate and nuts

4. Are their foods without fat?
Fruits, fruit juices
vegetables, including potatoes
breads, breakfast cereals,
sugar, salt, spices herbs
skim milk
rice, macaroni, pasta

5. Does preparation methods effect
fat content?
Baking, broiling, boiling, poaching, do not
add fat
frying does
baked potato vs. french fried potato
baked fish vs. deep fried fish
poached egg vs. fried egg

6. Does margarine have less fat than
butter?
NO
butter and margarine both have 5 grams of
fat per teaspoon
diet margarine has less fat because water is
added

7. Does all meat have equal amount
of fat?
NO
you can lower the fat content by removing
all visible fat BEFORE cooking
purchase cuts with the word LOIN in them
such as sirloin, tenderloin
stay away from PRIME cuts
stay away from processed meats such as
cold cuts and hot dogs

8. Is poultry low fat?
Yes, if the skin is removed before cooking
poultry generally has 3 grams of fat per
ounce as compared to other meats with 5 to
8 grams of fat per ounce.
Stay away from broasted chicken or deep
fried

9. How about salad dressings?
Most salad dressing are high in fat
mayo is also high in fat
fat-free dressings are a good choice
if using regular salad dressing do not pour
on salad, dip the fork in the dressing and
than take a bite of salad. Gives the taste
with less fat

10. Meal extras are high in fat
Bacon has 5 grams of fat per strip
peanuts are app. 1 gram per peanut
peanut butter has 100 calories and 10 -18
grams of fat in a 2 tbsp serving.
Cheddar cheese, swiss cheese, american
cheese have 8 grams of fat per ounce

11. Should all fat be eliminated from
the diet?
No
the body needs fat for many functions
1. Energy
2. Insulation
3. Protection of vital organs
4. Carrier of fat soluble vitamins
5. Cholesterol for hormones cell structure

12. The key is moderation in the
amount eaten daily
Average intake is 40% of calories coming
from fat
healthier to have only 30% coming from fat

13. Calculate the number of grams of
fat needed daily
1. Determine the number of total kcalories
needed
2. Multiply the total kcalories time 30%
(.30)
3. Divide the answer from step 2 by
9kcalories/gm to determine the number of
grams needed daily

14. Example of the calculation
Total kcalories = 1500kcals
1500kcals X .30 = 450Kcals
450kcals divided by 9kcals/gm = 50 grams
50 grams is app 10 tsp daily from all
sources

15. Are all fats equal in causing risk?
In heart disease the most dangerous fat is
saturated fat
in obesity all fats have 9kcals per grams so
total fat is the problem
cancer all fats seem to be a problem

16. Types of Dietary Fat
1. Triglyceride - 95% of dietary fat is in
this form
2. Phospholipids - 2.5%
3. Sterols - 2.5%

17. Triglycerides
Found in most fatty foods like meats, oil,
butter, eggs, pastries etc.
consists of 4 parts
glycerol
fatty acid
fatty acid
fatty acid

18. Kinds of Fatty acids
Saturated fatty acids - stearic or palmitic
generally solid at room temperature
generally found in animal foods including
1. Beef
2. Pork
3. Lamb
4. Milk, cheese, butter, cream

19. Other sources of saturated fatty
acids
Non-animal sources
1. Chocolate
2. Coconut oil
3. Palm oil
4. Hydrogenated shortening
5. Hydrogenated peanut butter

20. Monounsaturated Fatty Acid
Generally found in plant foods like
1. Olive oil
2. Canola oil
3. Peanut oil
4. Sesame oil

21. Monounsaturated Fatty Acids
Non-plant sources - chicken without the
skin
usually liquid at room temperature
structure has one-double bond
oleic is an example of a monounsaturated
fatty acid

22. Polyunsaturated Fatty acids
Generally of plant origin
1. Corn oil
2. Safflower oil
3. Sunflower oil
4. Soybean oil
non-plant source
fish

23. Polyunsaturated fatty acids
Usually liquid at room temperature
have more than one double bond
examples of fatty acids are
1. Linolenic
2. Linoleic

24. Triglycerides
Storage form for metabolizable fatty acids
glycerol
stored in fat cells and muscle cells
muscle triglyceride available for immediate
work
fat cell triglyceride must be moved to where
needed to be metabolized

25. Triglycerides continued
Hydrolysis breaks down triglycerides into
free fatty acids- Krebs cycle
training increases the muscle ability to use
fats- highly trained athlete at 70%VO2 Max
for 1 hour can derive up to 75% of total
energy from fat

26. The degree to which lipids are
used as a fuel during exercise is:
Exercise intensity
exercise duration
diet
endurance training history
altered metabolic state

27. Exercise fat continued
Exercise less that 50% VO2 Max uses Type
I muscle - these burn fatty acids
increased intensity relies on type IIA B
which use more glucose
training increases number of mitochondria
in cell and enzymes involved in fatty-acid
oxidation- more burning of fat as energy
source

28. Carnitine
Transports long-chain fatty acids across the
mitochondrial membrane
made from amino acids lysine and methione
present also in foods
claim is that increases the burning of fat in
the mitochondria. Only would be true if
deficient which is not likely

29. Medium Chain Triglycerides
Water soluble
delivered directly to liver
marketed as CaprTri.
Studies show does not improve
performance and may cause GI distress
fat loading does not enhance performance

30. Fat loading glycerol
Fat loading does not improve fatty acid
content of the blood or the muscle and that
loading does not improve performance
glycerol does breakdown into glucose but
does not prevent hypoglycemia or spare
muscle glycogen
glycerol may have a role in water stores

31. Families of Polyunsaturated Fatty
Acids
Omega 6 - first bond occurs at carbon
number 6 found in large amounts in
vegetable oil
omega 3 - first double bond occurs at
carbon number 3 found in fish

32. Eicosanoids
Hormone-like compounds formed from 20
carbon fatty acids
two major types of eicosaniods
1. Made from omega 6
2. Made from omega 3
3. Theories that might improve
performance but not proven in research

33. Omega 6 eicosanoids
Made from the 18 carbon fatty acid linoleic
under goes chain lengthening to become the
20 carbon fatty acid archidonic
archidonic( 20 carbon) can then be used to
make the eicosanoid
this eicosanoid is used by the body to
increase blood clotting and increase blood
pressure

34. Omega 3 ecosanoid
Made from 18 C linolenic
undergoes chain lengthening to become
20C f s atty acid Eicopentenoic acid
(EPA)
EPA is than used by the body to make the
omega 3 eicosanoid
the omega 3 eicosanoid decrease blood
clotting and increase blood pressure
fish is rich in EPA

35. EPA sources
Herring
white albacore tuna
salmon
lake trout
fish needs to be an oily fish
fish oil DOES NOT work

36. Summary
Classes of Lipids
1. Triglyceride - 3 fatty acids + glycerol
Kinds of fatty acids
saturated
monounsaturated
polyunsaturated

37. summary
Kinds of polyunsaturated
1. Omega 3
2. Omega 6

38. Second class of lipids -
phospholipids
Consist of glycerol plus 2 fatty acids and a
third group containing phosphorus
most common - lecithin - found in
chocolate and salad dressings - emulsifier
theory that choline and lecithin improve
performance - not supported by research

39. Third class of lipids - sterols
Ring sturcture
most common cholesterol
sources of cholesterol
1. Egg yolk
2. Organ meats - liver brains
3. Red meats, shellfish

40. performance
research show does not improve
octacosanol solid white alcohol
linoleic fatty acid
high in Vitamin E (tochoperol)
Extracted from embryo of wheat
Wheat Germ Oil

41. Mountain dew
highest amount in soft drinks such as
amount in pop 35-50
amount in 1 cup of coffee 100-150 mg
therapeutic dose 100-300 mg
Found in coffee, tea cola, chocolate
Caffeine

42. release of FFA from fat and muscle use of
fat
increase muscle glycogen breakdown,
adrenaline
stimulates heart, circulation and release of
increases alertness
Stimulates CNS
Caffeine

43. equal to 4-6 cups of coffee.
limits are set - max is 560-700 mg which is
effect in research studies
caffeine does exert a glycogen sparing
anxiousness
Large does cause nervousness, and
Caffeine

44. Digestion of the triglyceride
Begins in the stomach
most occurs in the small intestine- hormone
cholecyctokinin (cck) produced in the
intestine by fat - stimulates the gall bladder
to release bile - bile emulsifies the fat- than
acted upon by lipase from the pancrease -
break down 3 fatty acids + glycerol

45. Fatty acids leave blood
Transported in the blood in a Lipoprotein
called CHYLOMICRON - contains mostly
trigylceride from the diet -
as chylomicron goes by cell - release
lipoprotein lipase and the cell can than take
the triglyceride which can be used for
energy or stored as body fat.

46. Lipoproteins made by the liver
Very low density (VLDL) - made by the
liver from excess CHO, alcohol - most
triglyceride-
low density lipoprotein (LDL) - contains
cholesterol made by the liver from saturated
fatty acids BAD CHOLESTEROL
High density lipoprotein - GOOD
CHOLESTEROL - return cholesterol to
liver

47. maximum
6. Moderate alcohol-10 oz wine,24oz beer
5. Weight loss around the middle
4. Low fat
3. Use monounsaturated fatty acids
2. Don’t smoke
1. Exercise - 45 min 4 times / week
HDL
To prevent artherosclerosis
decrease LDL increase HDL

48. fruits,vegetables)
increase soluble fiber (oat bran,
weight loss
low cholesterol - 300 mg
reduce saturated fat 7-10%
Reduce fat
Decrease LDL

49. high blood pressure - diabetes
inadequate intakes of folic acid, B-6
family history - smoking
age over 45 in men and 55 in women
HDL under 35mg - (60 or greater greater)
LDL over 130mg - (100 is ideal)
Total cholesterol over 200mg
Risk Factors

50. per cent of dietary fat. Remember that all
fats regardless of saturation have 9 kcals/gm
calculate amount of fat in the diet and the
amount of recommended lipids in the diet
kcalories in fat and in body fat
disease linked to fat intake
Composition of lipoproteins origin
continued