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Kin 428 > Dietary Fat And Exercise > Flashcards

Dietary Fat And Exercise Flashcards

1
Q

How fats act in body (energy)

A

Glycogen sparing/training effect
Fatigue reduction
Energy dense (9kcal/g)
Low TEF (low energy cost for digestion/storage)

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2
Q

How fats act in body

A

Efficient storage (stored with little water)
Slow gastric emptying
Increased satiety
Food enjoyment
Fat soluble vitamins
Essential fatty acids (EFA)

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3
Q

What vitamins need fat to be absorbed

A

A,D,E,K

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4
Q

What are fats we need to eat that body doesn’t make

A

Essential fatty acids

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5
Q

What is fat primary fuel for

A

Light-mod exercise

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6
Q

How many total body calories in adipose tissue triglycerides

A

80,000

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7
Q

How many total body calories in muscle triglycerides

A

2,500

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8
Q

Lipids

A

Dietary fat, insoluble to water
- carbon, hydrogen, and oxygen

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9
Q

Triglycerides makeup

A

Glycerol backbone
3 fatty acids attached to each glycerol

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10
Q

What is broken down on triglycerides

A

Fatty acids broken down for energy

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11
Q

3 types of lipids

A

Triglycerides
Phospholipids
Cholesterol

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12
Q

Fat products

A

Animal products (fish very fatty), avocado, nut, seeds, whole grain, salad dressing, butter, mayo

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13
Q

ADMR for fat

A

19+: 20-35%

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14
Q

What is there none of for fat

A

RDA, AI, or UL, except for infants

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15
Q

What is there none of for fat

A

RDA, AI, or UL

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16
Q

What do dietary fats have

A

Different lengths and degrees of saturation

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17
Q

What is EAR for

A

Population (50 yr olds in America)

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18
Q

What is RDA for

A

One specific 50 yr old man

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19
Q

Where do we want most fats to come from

A

Unsaturated FAs

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20
Q

Breakdown for recommended intake

A

Saturated FAs 10%
- minimize trans fat
- max 7-10% from saturated and trans
Monounsaturated FAs 10%
Polyunsaturated FAs 10% (linoleic acid and a-linolenic acid)

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21
Q

Consuming <20% fat

A

Does not benefit performance

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22
Q

What is not recommended for performance based training sessions or competitions

A

High fat or low fat diets

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23
Q

Factors to consider for fat intake for athletes

A
  • type of sport- training demands, energy systems used
  • overall health
  • performance
  • body composition goals/ weight class
  • time of competitive session/periodized nutrition
  • training volume
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24
Q

Esterification (fat formation)

A

Formation of TG
- combination of an acid and alcohol (glycerol)= ester

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25
Q

When is the process of fat formation favoured

A

After eating a meal
- when body receives fatty acids and glucose

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26
Q

Fat lipolysis (TG lipolysis or hydrolysis)

A

Breakdown of TGs to yield energy (ATP) from FAs and glycerol

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27
Q

What happens to glycerol when broken down from TGs

A

To liver to make glucose

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28
Q

Breakdown (hydrolysis) favoured during

A
  • exercise
  • low calorie dieting/low energy availability
  • fasting or starvation
  • decreased insulin concentrations (CHO not present)
  • increased growth hormone, cortisol and catecholamines (fight or flight)
  • when body is cold
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29
Q

Lipolysis involves

A

3 hydrolysis reactions

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30
Q

What are the 3 hydrolysis reactions catalyze by

A

Hormone-sensitive lipase (HSL)
- Enzyme (breaking down)

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31
Q

2 major fates of fat after lipolysis

A
  • re-esterification to TG (storage of fat)
  • exit from fat cell (free FA, or attach to albumin)
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32
Q

Beta oxidation

A

Metabolism of fatty acids into acetyl CoA

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33
Q

How is acetyl CoA processed

A

Via Krebs cycle and electron transport system to produce ATP

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34
Q

At rest how much energy supplied by metabolism of fats

A

Nearly 60% (when consuming mixed diet)

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35
Q

At rest what is happening to FFAs?

A

Constantly being mobilized from adipose tissue to replenish plasma FFA

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36
Q

How many FFA released get re-esterfied back into TGs

A

70% and remainder delivered to body cells for energy

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37
Q

What are 2 major sources of ATP for exercise

A

CHO and fat

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38
Q

What kind of fat is metabolized during exercise

A

Free fatty acids - mainly long chain fatty acids (LCFA)

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39
Q

In muscle what are FAs used for

A

Energy or combined with glycerol (by-product of glycolysis)= storage as muscle TGs

40
Q

What are the FAs used by muscle during exercise derived from

A

Plasma triglycerides
Plasma FFA
Fatty acids from IMTG (intramuscular TGs)

41
Q

What is supply of plasma FFAs and what are they supplied by

A

Plasma FFAs are in very short supply and must be supplied by adipose TG stores

42
Q

What catabolizes TG to glycerol and FFA

A

Hormone sensitive lipase (HSL)

43
Q

What reduces hormone sensitive lipase activity

A

Consuming CHO during exercise

44
Q

What can increase fat oxidation

A

Exercise (aerobic training)
- amount of increase is dependent upon intensity, duration of activity, dietary state and physical conditioning (training status)

45
Q

Crossover concept

A

Point of exercise intensity at which body starts to rely more on CHO than fat as dominant fuel

46
Q

What happens for crossover concept to occur

A

Lipolysis of TGs to FFA in adipose transport to blood, oxidizing in muscle mitochondria is too slow to keep pace with metabolic demand

47
Q

Higher intensity exercise=

A

Lower fat usage

48
Q

When is the release of FFA decreased from adipose tissue

A

At higher intensities of exercise

49
Q

Why is release of FFA decreased from adipose at higher intensities of exercise

A

Reduced adipose tissue blood flow = decreased delivery of FFA to contracting muscle tissue

50
Q

What are FFA levels seen at moderate exercise intensities

A
  • additional FFA is provided during exercise at ~80% VO2max
51
Q

What happens when additional FFA was provided at ~80% VO2max

A

FFA oxidation was increased but not fully restored

52
Q

What limits FA oxidation at high intensities

A

Must be mechanisms within the muscle

53
Q

During exercise how much FFA will go through re-esterification

A

Only 25%
- increase in FFA delivery to muscle cells

54
Q

What does epinephrine secreted during exercise do

A

Stimulates breakdown of adipose TG and release of FFA into blood for transport to muscle for oxidation

55
Q

How does epinephrine (during exercise) stimulate increase breakdown of TG and release FFA into blood for transport to muscle for oxidation

A
  • muscle contraction activates transporters this increasing FFA uptake into muscle cell
  • intramuscular lipases stimulated to catabolize muscle TG to FFA
  • These FFA can enter mitochondria and be degraded to acetyl-CoA
56
Q

At exercise intensities <25% VO2max how much fat is supplied for energy

A

80%

57
Q

As exercise intensity increase >65% VO2 max what dominated supply of energy

A

CHO

58
Q

What does CHO availability before exercise that increases blood glucose and insulin do to fat

A

Decreases the rate of fat breakdown and lipolysis

59
Q

Gender differences for fat oxidation

A

Researchers have noted females may oxidize more fat during exercise at 65-75% VO2max

60
Q

As exercise intensity/duration increases (>90mins) what happens to muscle glycogen

A

Stores decrease

61
Q

As a result of msucle glycogen stores decreasing as exercise intensity/duration increases what happens to fat

A

Body switches to fat oxidation (use of FFA)
=only with a decreased intensity of exercise

62
Q

How much energy does FFA produce during latter stages of extended exercise (i.e., ultramarathons)

A

FFA may produced ~90% of energy in extended exercise at lower intensities

63
Q

Who oxidizes more fat

A

Trained individuals more vs sedentary individuals

64
Q

Why do trained individuals oxidize more fat

A

Better at mobilizing, transporting, and oxidizing

65
Q

What does training improve in relation to oxidizing fat

A
  • blood flow to muscle-> more FFA
  • Intramuscular triglycerides -> increased content and use
  • sensitivity to epinephrine -> more FFA
  • Increase in number and size of mitochondria
  • FFA transport across mitochondrial membrane
  • oxidative enzyme activity
66
Q

What do trained athletes have a unique ability to do

A

Oxidize triglycerides when exercise intensity increases

67
Q

What does oxidizing triglycerides when exercise intensity increases allow for

A
  • more fat to be used as energy during exercise (glycogen sparing)
  • doesnt alter total amount of energy expended, but proportion derived from CHO and fat
68
Q

What do we want a mix of so pace is not affected

A

Fatty acids and glycogen

69
Q

What is critical for endurance athletes

A

To become efficient ‘fat burners’

70
Q

What does chronic high fat diet do

A

When adapt to low CHO or high fat diet you can increase the oxidation of fats

71
Q

What do high fat diets decrease reliance on

A

Reliance on CHO as an energy source= potential of sparing muscle/liver glycogen

72
Q

What do high fat diets do for exercise performance

A

No benefit with trained participants

73
Q

What is goal of servings for fatty fish in week

A

2 servings (2 1/2 oz=1 serving)

74
Q

How much added unsaturated fats in daily diet

A

2-3 Tbsp

75
Q

What fats should be limited

A

Saturated, trans and animal fats

76
Q

When should we try and limit fat intake

A

Leading up and during the competitive season

77
Q

Why would we encourage an athlete involved in high intensity intermittent sport to limit fat intake pre competition

A

Might feel sick
Slow digestion
No performance advantage
CHO and fluid will have performance improvements

78
Q

What do fish contain

A

An esssential fat
Omega 3 fatty acids

79
Q

What do good fats do in our body

A
  • direct blood vessels to dilate
  • encourage blood to stay fluid (prevent clots, more flexible)
  • reduce inflammation response seen in heart disease
  • become part of our cell structure making them healthier
80
Q

3 types of omega 3 fatty acids (an essential fat)

A

ALA- alpha-linolenic acid
EPA- eicosapentaenoic acid
DHA- docosahexaenoic acid

81
Q

Benefits of EPA and DHA

A

Help with brain and eye development and may prevent cardiovascular disease

82
Q

ALA food sources

A

Canola, soybeans, walnuts, flaxseeds

83
Q

EPA and DHA food sources

A

Oily fish (herring, mackerel, salmon, sardines)

84
Q

Other omega fatty acids essential to human health

A

Omega-6 and omega-9

85
Q

Omega-6 food sources

A

Meats, poultry, eggs, nuts/seeds, plant based oils (canola, sunflower)

86
Q

Types of omega 6

A

Linoleic acid and arachidonic acid

87
Q

Concerns with omega 6

A

Excessive amounts in diet can contribute to inflammation and result in heart disease, cancer, asthma, arthritis, etc

88
Q

What is goal for omega 3 and 6 intake

A

Balance between 6 and 3 dietary intake (2 or 4:1 ration)

89
Q

Type of omega-9

A

Monounsaturated fats, oleic acids

90
Q

Food sources of omega 9 fatty acids

A

Canola oil, sunflower oil, olive and nut oils, almonds

91
Q

Do we have to eat omega-9

A

Can be produced by body but beneficial when consumed in diet

92
Q

Benefits of omega 9 FAs

A

May help reduce risk of CVD and stroke, increase HDL and decrease LDL

93
Q

What are canola and sunflower oil high and low in in

A

High in Monounsaturated fats
Low in saturated fats and free of trans fat

94
Q

What dietary guidelines for fat should athletes follow

A

Same ones as general population
Training diet- focus on healthy fats/limited animal fats

95
Q

When changes in body comp are required for performance or weight class

A

Reduce fat intake down to 20% total kcal
Keep protein up, drop CHO down

Kin 428 (13 decks)

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