Fatty Acids Flashcards
what are fatty acids?
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
3 components of fatty acid
- methyl end
- hydrocarbon chain (aliphatic)
- carboxyl (acid) end
lipids are a broad group of molecules such as __, _____, etc. and they are made up of ___ ___
- fats
- cholestrerol
- fatty acids
what is a triglyceride made up of?
1 glycerol and 3 fatty acid chains
3 types of fatty acid chains
- saturdated
- monounsaturdated
- polyunsaturdated
as you increase intensity, the use of __ goes down and the use of ____ and ____ goes up. Why is this?
- 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
____ can be used in the cycle and used for energy however, your body have to adapt to do the ___ ___, ___ ___ diet.
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
is low carb, high fat diet beneficial for peformance in sports?
no
What are the 3 main omega 3s and which are the 2 most important components of omega-3s?
- EPA, DHA and ALA
- EPA and DHA
how many double bonds does a saturday fatty acid have?
none
how many double bonds does a monounsaturday fatty acid have?
1
how many double bonds does a polyunsaturday fatty acid have?
more than 1
what are omega-3s?
- polyunsaturdated fatty acids
- they have hydrophobic head and hydrophilic tails
roles of omega-3s
- components of phospholips (membrane order)
- presursors for anti-inflammatory molecules (resolvins, protectins, maresins)
- cardiovascular benefits
omega-3 fatty acid supplementaion ____- EPA and DHA composition of skeletal muscle
increased
Omega 3 index - level of EPA and DHA erythrocyte phospholipids to determine risk for coronary heart disease
<4% = high risk
4-8% = moderate risk
>8% = lowest risk
current recommendations for omega-3s (there’s no RDA, there’s an ALA)
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)
fish oil supplementation potentiates ___ in response to and __ __/___ ___
-MPS
- amino acid/insulin infusion
omega-3 fatty acid intake ____ skeletal muscle mass and in oder adults. why?
- promotes
- because the mitochondrial gene expression increases
does omega-3 fatty acids enhance exercise-induced increases in muscle quality in women?
yes
does omega-3 fatty acids enhance exercise-induced increases in muscle quality in older people?
yes
does omega-3 fatty acids enhance exercise-induced increases in muscle quality in young men? why might this be?
no, it might be because they are already highly trained so there was less of a difference therefor the study was inconclusive
fish oil supplementation ___ the n-3 PUFA composition of skeletal muscle
doubles
omega-3 fatty acide intake increases ___+___ skeletal muscle phosholipid content
EPA, DHA