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Sports Nutrition > Dietary Fat And Exercise > Flashcards

Dietary Fat And Exercise Flashcards

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Sports Trivia flashcards
1
Q

What percentage of lipids consumed do triglycerides make up?

A

90%

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2
Q

List non-energy producing metabolic functions of phospholipids

A

Imparting structure to cell membranes

Emulsification

Molecular signaling

Participating in biochemical reactions and pathways, such as hormone synthesis

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3
Q

What foods contain phytosterols and what lab value do they reduce?

A

Plants

LDL

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4
Q

What are the body’s uses for cholesterol?

A

Essential component of cell membrane structure

Essential component in many physiological pathways such as the biosynthesis of steroid hormones

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5
Q

How many carbons do the below fatty acids have?

Volatile
Short chain
Medium chain
Long chain
Very long chain

A

Volatile: 1-3

Short chain: 4-6

Medium chain: 6-12

Long chain: 14-22

Very long chain: >22

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6
Q

What is the most commonly consumed length of fatty acid chains?

A

16-18 carbons

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7
Q

Most common recommended daily intake of fat

A

1 g/kg/d

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8
Q

When MAY acute fat restriction be beneficial?

A

Just before an event

During carb loading

When preferred macronutrients or GI comfort have priority

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9
Q

The 2014 American College of Cardiology and American Heart Association believe what regarding fat intake

A

Overall dietary pattern is more important than individual food choices

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10
Q

What diet does the ACC/AHA allow to exceed 35% daily fat intake?

A

Mediterranean diet

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11
Q

What to consider when making dietary fat recommendations to athletes?

A

Total fat intake for training and competition needs

Importance of promoting GI tolerance

Whether added fat intake is displacing other essential macronutrients

Do recommendations align with public health guidelines

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12
Q

Saturated fat daily intake recommendations

A

<10%

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13
Q

Trans fat daily intake recommendations

A

<1%

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14
Q

Omega 3 and omega 6 daily intake recommendations

A

Omega 3: 0.6-1.2%

Omega 6: 5-10%

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15
Q

Storage forms of fat

A

Plasma free fatty acids

Muscle lipid

Stored lipid in adipose tissue

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16
Q

What are triglycerides stored in muscle cells called and when can they provide critical energy

A

Intramyocellular lipids

During long endurance events

17
Q

What does hormone sensitive lipase (HSL) do?

A

Export adipose tissue triglycerides into circulation as protein bound fatty acids

18
Q

What is HSL activity stimulated by

A

Epinephrine

Norepinephrine

Glucagon

Adrenocorticotropic hormone

Thyroxine

Growth hormone

19
Q

Factors that affect lipid oxidation

A

Exercise intensity and duration

Sex

Intake before and during exercise

20
Q

Where do most fatty acids come from when used as a fuel source

A

Adipose tissue

Muscle lipid depots EMCL and IMCL

And lipoproteins

21
Q

What percentage of energy does VLDL provide during prolonged exercise of moderate intensity

A

10%

22
Q

What is the difference between males and females with regard to IMCL, lipid oxidation, and muscle fiber types

A

Females tend to have more IMCLS due to aerobic capacity, fitness level, and training history

Females tend to have higher fatty acid oxidation rates during moderate intensity prolonged endurance events

Females tend to have more type i fibers and capillary density

23
Q

When is carb oxidation higher than fatty acid oxidation and vice versa

A

Carb oxidation is higher in 60-90 minutes

Fatty acid oxidation is higher in >90 minutes

24
Q

What is the limitation of fatty acid utilization during high intensity exercise

A

Inverse relationship between lipolysis and lactate concentrations

Inability of mitochondria to completely oxidize fat with limited oxygen availability at greater than 85% VO2 max

25
Q

At what % VO2 max are lipids maximally contributing to energy

A

60-65%

Moderate intensity

26
Q

What maximizes lipid oxidation rates more, exercised induced adaptations or dietary strategies

A

Dietary strategies

27
Q

Describe the most common fat adaptation intervention

A

Follow a high fat, low carb diet for 5-14 days while maintaining normal training.

Protocols may be implemented with or without carbohydrate restoration coupled with a training taper leading up to competition

28
Q

What are the cellular outcomes that training low enhances

A

Increased maximal mitochondrial enzyme activities or mitochondrial content

Increased rates of lipid oxidation

29
Q

What are the most common effects of following a high fat, low carb diet on RER, fat oxidation, muscle triglyceride stores, and glucose oxidation

A

Respiratory exchange ratio: decrease

Fat oxidation: increase

Muscle triglyceride stores: increase

Glucose oxidation: decrease

30
Q

What is RER and why is it used?

A

Respiratory exchange ratio: ratio between CO2 produced vs oxygen consumed

Used to measure whether fat or carbs are the primary fuel source

0.7 - fat
1.0 - carbs

31
Q

What are the most likely effects of high fat diets on moderate and high intensity exercise

A

Moderate: at best can match high carb diets

High: impaired performance

32
Q

When should fat be restricted to make weight

A

2-3 days before weigh in

33
Q

Negative effects of fat restriction

A

Low energy availability

Unwanted loss of muscle mass

Menstrual dysfunction

Hormonal disturbances

Suboptimal bone density

Increased risk of fatigue, injury, and illness

Impaired adaptation

Prolonged recovery process

34
Q

Sources of omega 3 and omega 6 fatty acids

A

Omega 3: fatty fish, walnuts, canola oil, flaxseed

Omega 6: most, but not all other plant foods

35
Q

How many hours before competition should fat be limited

A

1-2 hours

36
Q

In a meal 3-4 hours before an event, what is the preferred percent of fat

A

Less than 30%

37
Q

Negative effects of excessive omega 3 supplementation

A

Increased oxidative stress markers post exercise

Greater risk for immunosuppression

Greater risk for prolonged bleed times

38
Q

Recommended safe intake of omega 3 supplementation

A

3g of EPA/DHA

39
Q

Recommended adequate intake of omega 3 fatty acids in adult men and women

A

Men: 1.6 g/day

Women: 1.1 g/day

Sports Nutrition (33 decks)

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