Transcript NS 425: Sports Nutrition Unit 4: Fats

Kaplan University
NS 425: SPORTS
NUTRITION
UNIT 4: FATS
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
Omega 3s
 What foods are these
found in?
 Why should an athlete
consume 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)
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)
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: 174.6 gm
Total fat: 108.5
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)
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