Exam 2 Flashcards
What structure is always the first amino acid for protein synthesis?
methionine
Name the 4 categories of lipids
- Triglycerides
- Sterols
- Phospholipids
- Eicosanoids
What (if any) advantages did high-fat diets give to athletes?
- Does the diet matter based on the sport for how much fat to consume?
There is no support that high fat diets provide benefit to athletes
How extensively is a triglyceride used for ATP production (FFA’s + Glycerol)?
- Utilized in glycolysis in the form of Glycerol-3-phosphate
- Utilized as an allosteric regulator
What fats can be produced by the body and which ones need to be consumed?
We produce all fatty acids except
- Linoleic acid
- Alpha Linoleic acid
What are the important differences between mono, poly, saturated, and trans fats?
- What’s structurally different?
- Which one is the best for health? Why?
- Which one is the worst for health? Why?
Double Bonds
Monounsaturated fats and polyunsaturated fats
Saturated and Trans, trans worse
What’s the best dietary practice for fats?
- To obtain <10% from Sat. Fat
- 20-35% of total kcal intake from fats
- Replace 5% saturated with 5% unsaturated
Why were eicosanoids important? How does that change if you’re obese vs normal weight?
They regulate inflammatory processes
What are some benefits to consuming Omega fatty acids?
o Can you eat too many of them?
- Provides structural integrity and fluidity of cell membranes
- Synthesis of eicosanoids
- Reduces CHD
- Improves Joint Health
- Increases muscle mass
- Reduce Doms
You might get mercury poisoning
Know the three Omega-3’s that are the primary components of our diet
- How do they relate to eicosanoids?
- Which one is important for a healthy fat brain?
- ALA
- EPA
- DHA (Brain function)
They help with eicosanoid synthesis
What happened with the Trans-GRAS? How did it change?
It was revoked but still may be present
What happened with the Trans-GRAS? How did it change?
It was revoked but still may be present
What would lead to GI distress when it comes to fats and digestion?
The size of the fat chain and the rate of digestion
When are fats used as the highest overall % of kcals burned?
- How about during exercise? When is fat oxidation the highest?
Low intensity
and just below lactate threshold
Know the dietary recommendations for each type of fat.
- Saturated Fats = <10% daily kcals
- AMDR 20% = minimum set for adequate HDL levels
- AMDR 35% = max set for nutrient and vitamin intake (fat-soluble)
- Omega 3 = AMDR = 0.6-1.2 g/day•Omega 6 = no AMDR; range from 4.4 g/day (infants) to 13 g/day (pregnant)
- Monounsat fat = 20% of daily kcals
- Replace 5% Sat Fat with 5% Mono or polyunsat Fat
- Trans Fats – No amount is considered safe for consumption (the natural ones are okay in small quantities)
- Institute of Medicine – eat as little dietary cholesterol as possible
- American Heart Association – eat a 3.5 oz fatty fish 2x/week
