Fats Flashcards
Do general and sport specific recommendations of fat differ?
NO
At what intensity and duration is fat metabolism utilised?
Low and prolonged
What are the recommendations for fat?
20-35% total energy intake
No more than 10% saturated fats
List the 5 functions of fat.
- Fuel source
- Protection for vital organs
- Cell membrane constituents
- Precursors of bile, hormones and steroids
Why do people believe high fat diets can be good? (3)
- Become better fat burners
- Upregulate fatty acid transporters and enzymes
- Spare glycogen
Does a high fat diet improve TT performance?
No effect on TT
Impairs high intensity performance
What is a ketogenic diet?
Less than 50g CHO
More than 80g fat
Below 25% protein
Concluding from evidence, what is overall consensus on ketogenic diets?
No better, no worse than CHO
But, does impair performance at higher intensities
What does a ketogenic diet decrease? - negative consequence
Economy - greater demand for oxygen
Why do some athletes think they need to restrict their fat intake? (2)
- Weight loss
- Improve body composition
What is a negative consequence of restricting fat content?
Nutrient deficiencies
What metabolic and substrate adaptations do you expect to see following ketogenic diet period?
Elevated ketones
Increased fat metabolism reliance
What do you expect to happen in high intensity exercise following a ketogenic diet?
Impaired performance - due to decreased glycogen stores and therefore glycogen breakdown
