Fat Intake And Exercise

Question 1

The role of fat in exercise

Answer 1

Primary fuel source during low to moderate intensity exercise
Provides long-lasting energy (especially endurance)
Supports hormone production, cell membrane health, and vitamin absorption (ADEK)
Fat stored are more energy dense

Question 2

Dietary fat - saturated (description and sources)

Answer 2

Limit intake, can raise LDL cholesterol
Fatty means, butter, cheese, palm oil

Question 3

Dietary fat - unsaturated fat (description and source)

Answer 3

Heart healthy, supports recovery
Avocado, olive oil, nuts, seeds

Question 4

Dietary fat - monounsaturated (description and sources)

Answer 4

Anti-inflammatory
Olive oil, almonds, peanuts

Question 5

Dietary fat - polyunsaturated (description and source)

Answer 5

Includes omega 3 and omega 6
Walnuts, flaxseeds, fatty fish

Question 6

Dietary fat - trans fats (description and sources)

Answer 6

Avoid completely
Processed snacks, fried foods

Question 7

Fat as an energy source

Answer 7

Used primarily during:
Rest and light activity
Prolonged, moderate intensity exercise

Fat oxidation increases as glycogen decreases
Not effective for short, high intensity efforts

Question 8

Fat adaptation for low-carb, high-fat diets

Answer 8

Endurance athletes sometimes train on low carb to boost fat use
Can increase fat metabolism, must may reduce high intensity performance
Not ideal for sports requiring bursts of speed or power

Question 9

Daily fat intake guidance (for athletes aswell)

Answer 9

General - 20-30% of total daily calories form fat
Athletes - should not go below 15-20% fat intake to avoid hormone imbalance and poor recovery

Question 10

Timing of fat intake pre and post exercise

Answer 10

Pre - limit high fat meals right before training, they digest slowly and may cause discomfort
Post - small amounts of fat are okay and wont interfere with muscle recovery when consumed with carbs and protein

Question 11

Fat importance for athletes

Answer 11

Preserves muscle glycogen during endurance
Supports immune function and reduces inflammation
Maintains hormonal health, especially in long term training

Question 12

Healthy fat sources for athletes

Answer 12

Avocados, olive oil, nuts and seeds
Fatty fish like salmon and mackerel
Nut butters, chia seeds, dark chocolate