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Sports Nutrition Midterm 1 > Fatty Acids > Flashcards

Fatty Acids Flashcards

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1
Q

what are fatty acids?

A

class of lipids (not interchangeable - lipids include tryglycerides, phospholipids, cholesterol, etc… within lipids you have fatty acids)

they are a series of hydro-carbon chains that sometimes have double carbon bonds

fatty acids can make up triglycerides

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2
Q

3 components of fatty acid

A
  • methyl end
  • hydrocarbon chain (aliphatic)
  • carboxyl (acid) end
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3
Q

lipids are a broad group of molecules such as __, _____, etc. and they are made up of ___ ___

A
  • fats
  • cholestrerol
  • fatty acids
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4
Q

what is a triglyceride made up of?

A

1 glycerol and 3 fatty acid chains

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5
Q

3 types of fatty acid chains

A
  • saturdated
  • monounsaturdated
  • polyunsaturdated
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6
Q

as you increase intensity, the use of __ goes down and the use of ____ and ____ goes up. Why is this?

A
  • lipids
  • glydogen and glucose

its innefficent to use fatty acids as quick energy, its much easier to break down glucose and glycogen - can’t easily access energy from fatty acids

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7
Q

____ can be used in the cycle and used for energy however, your body have to adapt to do the ___ ___, ___ ___ diet.

A

low carb, high fat

once your body has adappted, it can prolongue your use of fatty acid durign exercise because your body rpoduces ketones which can also be used in the TCA cycle to produce energy

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8
Q

is low carb, high fat diet beneficial for peformance in sports?

A

no

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9
Q

What are the 3 main omega 3s and which are the 2 most important components of omega-3s?

A
  • EPA, DHA and ALA
  • EPA and DHA
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10
Q

how many double bonds does a saturday fatty acid have?

A

none

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11
Q

how many double bonds does a monounsaturday fatty acid have?

A

1

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12
Q

how many double bonds does a polyunsaturday fatty acid have?

A

more than 1

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13
Q

what are omega-3s?

A
  • polyunsaturdated fatty acids
  • they have hydrophobic head and hydrophilic tails
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14
Q

roles of omega-3s (3)

A
  • components of phospholips (membrane order)
  • presursors for anti-inflammatory molecules (resolvins, protectins, maresins)
  • cardiovascular benefits
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14
Q

omega-3 fatty acid supplementaion ____- EPA and DHA composition of skeletal muscle

A

increased

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14
Q

Omega 3 index - level of EPA and DHA erythrocyte phospholipids to determine risk for coronary heart disease and what is the issue with this scale?

A

<4% = high risk
4-8% = moderate risk
>8% = lowest risk

  • issue: they made this scale based on people who were alrwady unwell. picked people who were unwell and people who were healthy and made this scale - whcih also brings the issue that people who are unwell might have lower social economic status which means they wouldnt be able to afford fish or stuff like that
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14
Q

current recommendations for omega-3s (there’s no RDA, there’s an ALA)

A

ALA:
- men 19+ = 1.6g/day
- women 19+ = 1.1g/day
(2 servings of fish per week = 250mg/d, 2 servings of oily fish = 500mg/day)

most people dont get to the recommendation however, it does depend on where you are (ex: mediterranean seem to eat enough because of all the fish and oil they eat)

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15
Q

fish oil supplementation enhances ___ in response to an __ __/___ ___

A

-MPS
- amino acid/insulin infusion

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15
Q

omega-3 fatty acid intake ____ skeletal muscle mass and in oder adults. why?

A
  • promotes
  • because the mitochondrial gene expression increases
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16
Q

does omega-3 fatty acids enhance exercise-induced increases in muscle quality in women?

A

yes

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16
Q

does omega-3 fatty acids enhance exercise-induced increases in muscle quality in older people?

A

yes

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17
Q

does omega-3 fatty acids enhance exercise-induced increases in muscle quality in young men? why might this be?

A

no, it might be because they are already highly trained so there was less of a difference therefor the study was inconclusive

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18
Q

fish oil supplementation ___ the n-3 PUFA composition of skeletal muscle

A

doubles

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19
Q

omega-3 fatty acide intake increases ___+___ skeletal muscle phosholipid content

A

EPA, DHA

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20
Q

does omega 3 fatty acid intake protext againt muscle disuse atrophy?

A

yes

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21
Q

does omega 3 fatty acids intake increas integrated rates of myofibrillar MPS?

A

yes

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22
Q

why are EPA and DHA usually combined?

A

it is hard to deperate them

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23
Q

___, not ___ is the active agent affecting rates of MPS in C2C12 myotubes

A

EPA, DHA

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24
Q

is EPA more effective in men or women? and why? whats another two eason these studies might be finfing this?

A

women, because they are better at converting/using it
women’s bodyweight is usally lower so the dose given during studies have more of an impact than it does on men. women also seem to be better at actually taking the pill unlike men who seem to forget or just not comply as well

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25
Q

is blood alcohol content higher if consummed with protein or carbs? why?

A

carbs, because protein will bind to the alcohol a little so that it doesn’t enter bloodstream as quickly

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26
Q

what another reason alcohol isn’t ideal for elite athletes

A

it makes you gain weight and fi you need your body weight to be low (ex: cyclists) it can have a greater negative affect on performance

26
Q

alcohol will blunt ___ and worsen the ____ of muscle. why?

A

MPS, breakdown
because its toxic (carcinogen)

26
Q

True or false: alchol really affects tissue turnover rates

A

true

27
Q

what happens over time when you regularly drink lots of alcohol?

A

theres an adaptive response in our liver of an enzyme called alcohol dehydrogenase that breaks down alcohol (this is why alcohol tolerance goes up)

so increase drinking = increase alcohol dehydrogenase = increase tolerance

28
Q

people who don’t drink as often have a lower tolerance and get drunk faster/with less alcohol. Why?

A

they don’t have lots of alcohol dehydrogenase so the alc goes straight through their livert o their brain

29
Q

why does alc blunt MPS?

A

it impinges on molecular signals that regulate translation of mRNA (protein translation)

30
Q

why are lipids calorically dense?

A

because there is a lot of energy stored in the hydro-carbons

30
Q

will alcohol completely stop synthetic rates of protein?

A

no, just blunt it (roughly 24%)

30
Q

what are non-esterfied fatty acids?

A

you can have free fatty acids which are just fatty acids that are floating around in your bloadstream

30
Q

what molecule in protein synthesis does alc specifically affect and what will it do?

A

alc will stop p70S6K1 from initiating ribosome binding to mRNA to downregulate protein synthesis

30
Q

what are fatty acids that are bound up?

A

in phospholipids or triglycerides

31
Q

why did people think fats would be good for exercise and training?

A

because they offer more energy fro smaller amount of food (kind of like the gel idea - more carbs in less volume is better because = less GI distress and weight to carry)

32
Q

Is a high fat diet beneficial to exercise performance?

A

no

33
Q

what happens as intensity goes up on fuel usage?

A

as exercise intensity goes up, its muscle glycogen and glucose that is used as fuel to support ATP production and energy production. As you go higher exerciste intensity domain, the relative contribution of muscle glycogen and plasma glucose increases

34
Q

why does use of glycogen/glucose go up as intensity increases?

A

its inneficient to use fatty acids as a means to produce energy , its difficult to rapidly breakdown triglycerides to use energy they provide. Its easier to break down glycogen/glucose so you can more rapidly create the energy you need because at high levels of intesity you are rapidly turning over ATP and the quickest way to resynthesis ATP is to utilize glucose and glycogen

35
Q

using fatty acids as energy requires lots of ______

A

oxygen (which is limited at times of high intensity)

35
Q

what happens when you really ramp us intensity (in the sense of fuel utilization sources)

A

you can utilize both sources of fuel

36
Q

True or false: break down glucose, once it has gone through glycolysis, you yield ATP but you also will shovel pyruvate into the TCA cycle where you can also produce ATP in the mitochondria

A

true

36
Q

ATP production via the mitochondira ____ yield ATP as quickly/efficiently as via glycolysis

A

doesn’t

36
Q

fatty acids are utilized in the _____ to produce ketone bodies

A

liver
(interesting fact - you can smell this in people breath (smells sweet)

36
Q

why is using glycogen as source of energy better than fatty acids? (location wise)

A

break down of fatty acids occurs in mitochondira which requires oxygen but you can utilize muscle glycogen outside of mitochondrial where you don’t necessarliy need oxygen

37
Q

what happened in the low carb, high fat diet? (3)

A

carbohydrate in oxidation in low carb, hight fat diet went down, fat oxidation was significantly up
[blood ketone] was also up

increased availability of energy

performance was not improved

38
Q

outcome on performance of LCHF, CHO, HCLF diets

A

high carb improved performance most, regular carb performanced improved, low carb performance decreased (despite having “more fuel”)

39
Q

what happens to pathways that are designed and integrated into your muscle that breakdown and use carbohydrate?

A

they will go down - when you try to use it again, the enzymes won’t be as efficient or abundant in order to help you sustain

(if oyu don’t use it you lose it)

40
Q

what does incorporating omega 3 into phospholipid membrane?

A

it creates a very unsaturdated memebrane which have positive effects on cardiovascular health and other tissues

40
Q

only about __% of people meet ALA for EDA and DHA

A

10

40
Q

what makes omega-3s important for health?

A

the multiple double carbon bonds

41
Q

fatty acids are broken down in _____ and are used to create ____________ molecules

A
  • liver
  • anti-inflammatory
41
Q

what is the size of your muscle dictated by?

A

amino acid intake, protein synthesis and protein breakdown and the stransport of those amino acids across a membrane into your muscle to be utilized to build new muscle proteins

  • you also have proteisn being broken down and recycled for purposed of protein synthesis
42
Q

what can changing saturation of memebrane do (to make it more unsaturdated)?

A

change the expression of amino acid transporters and make it more efficient in terms of bringing amino acids into the cell and they can be used for the purpose of protein turnover

43
Q

what was an outcome after omega-3 incorporation to diet? (to do with amino acids)

A

there was an increase in amino acid disposal - the amino acids could go anywhere in your body (to whatever needs it)

44
Q

true or false: if you incorporate these omega-3s fatty acids into those memebranes, you can potentially increase the circulation of amino acids through the memebrane because you are changing the saturation of the memebrane (saturated to unsaturated) which changes the expression of amino acid transporters and make it more efficient in terms of bringing amino acids into the cell (can be used for protein turnover)

A

true

45
Q

how many weeks does it take to see a change in the omega-3 status of the muscle (at 5 grams per day - whcih is a lot). why?

A
  • 2-4 weeks
  • linked to an increase expression of mechanically sensitive proteins
46
Q

what kinase does alcohol inhibit?

A

focal adhesion kinase (FAK)

47
Q

___ and ___ will increase expression of FAK which is a kinase that will stimulate protein synthesis

A

EDA and DHA

48
Q

What happens when you infuse your tissue with EDA and DHA?

A

it doesnt affect protein synthesis when you’re at rest but when you’re hit with the infusion, not only is there an increase but there is a potentiation (the increase in strength of nerve impulses along pathways which have been used previously, either short-term or long-term) so from the perspective of muscle, it seems that incoorperation of EPA and DHA into those tissues in the msucle, have some kind of additive effect

48
Q

what state is mixed muscle protein synthesis measured at? what is it on average?

A

mixed muscle protein synthesis is measured at basil rested state and is around 0.4%/hour (1-2% per day) (turnover rate of tissue)

48
Q

if you infused amino acids, there is an increase rate of _______ _______

A

protein synthesis

49
Q

what does EDA and DHA do in terms of the amount of protein you can take in? via activation of what does it occur?

A

EDA and DHA might actually be able to enhance the “wall” that you can reach for protein intake. This works via activation of ventol? and P70

50
Q

what are omega-3s in older people? (when combined with adequate protein intake)

A

anabolic (tissue building)

51
Q

in what group(s) of people are omega-3s most effective when it comes to muscle quality enhancement?

A

omega-3 more affective in women than men for muscle quality, expecially older people (no effect in men)

52
Q

what happens when your leg is immobalized for a long period of time and why?

A

your leg will be very skinny after being a cast for a while and thats cause rates of protein synthesis and ability to respond to protein synthetic response is significantly reduced - breakdown doesn’t really change that much, synthesis goes down, muscles become desensitized

53
Q

what does exercise/innactivity do to your muscles in terms of nutriton?

A

exercise will sensitize muscles to nutition adn inactivity will have the opposite effect and thats why innactive people tend to get type 2 diabetes - because their muscles don’t soak up glucose. same with amino acids - if you arent active, they are not gonna be turned and youre not gonna grow muscle

54
Q

what can omega-3s help prevent?

A

muscle loss

55
Q

which active ingredient in omega-3s seem to have the protective effects on muscle?

A

EPA (not DHA)

Sports Nutrition Midterm 1 (4 decks)

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