Fats

Question 1

Fat availability for energy production

Answer 1

not limited

Question 2

Fat recommendations

Answer 2

important function not excluded
20-35% total energy intake
<10% total energy intake from saturated fat

Question 3

Acute high fat, low carb diets for exercise capacity

Answer 3

high carb diet (83%) for 3-7 days = 240 mins exercise
high fat diet (94%) = 88 mins

Question 4

high fat low carb diet

Answer 4

increased fat oxidation
decreased carb oxidation
spared muscle glycogen
elevated levels of blood ketones

Question 5

Keto-adaptation

Answer 5

elevated blood levels of ketones and tissue adaptations to enhance use as fuel
increase use of fat as muscle fuel

Question 6

Benefits of low CHO and high fat intake

Answer 6

induce ketosis over several weeks
ensures stable fuel source for exercising muscle
could benefit endurance performance

Question 7

Advice low CHO high fat diet

Answer 7

avoid
only match performance not better

Question 8

Fat oxidation results

Answer 8

adaptation to ketogenic diet = increased rates of fat oxidation during exercise

Question 9

Exercise economy

Answer 9

increased rates of fat oxidation result in reduced economy (increased oxygen demand)

Question 10

Exercise performance

Answer 10

adaptations to LCHF diet impaired performance in elite endurance athletes

Question 11

Ketones

Answer 11

chemical produced in liver
breaks down fats
used for energy during less carbs

Question 12

Ketogenic diet amounts

Answer 12

<50g carbs/day
>70-80% fat intake
15% protein

Question 13

Why lose weight?

Answer 13

Lose body weight
Improve body composition

Question 14

Negative consequence of restricting fat intake

Answer 14

Nutrient deficiency

Question 15

High fat low carb diet effect on endurance ability

Answer 15

Impaired high-intensity performance
Reduced glycogen availability
Reduced glycogen breakdown