Week 2: fats Flashcards
What are the regulators for fat oxidation? (negative and positive)
Positive: Adrenaline, Noradrenaline, Glucagon, Cortisol, Growth Hormones
Negative: Insulin
How does Intramuscular Triglyceride adapt for each muscle
IMCL contents stored in various muscle types for athletes at rest and are adapted depending on the type of exercise and/or muscle composition. (Nakagawa and Hatton, 2017)
How does intramuscular Triglycerides differ in muscle types pre-and post exercise
Type 1 muscle fibres find a significant decrease in Intramuscular triglyceride following exercise while Type 2 muscle fibres doesn’T experience a significant decrease
What are the effects of recovery diet on the intramuscular triglyceride content?
Compared to a low-fat diet, there are more IMTG content in a normal diet after exercise especially 48hours
What are the recommended fat intake and the quality considerations?
Should provide 25 to 35% of energy from fat. Chronic intake of <20% should not be recommended.
Quality consideration includes.
- Essential Fatty acids
- Fat soluble vitamins
- adequate energy for weight maintenance.
Also consider enough space to ingest other macronutrients (CHO and protein)
What are the short (1-3d) and long term (>7 days) effects of a high fat and low CHO diet?
Short-term: Reduced glycogen stores and exercise performance
Long-term: Muscle adaptations with increased fat oxidation. but unsure about the impact on exerise performance
In a time trial (around 30 mins) comparing High CHO group and a fat adapted group in 7 days of diet, the CHO group finished faster why?
Could be due to the exercise intensity still being high with a high demand for CHO. Could also be due to an impairment in CHO oxidation following a high fat diet and the impairment in ability to maintain high intensity training.
Would a keto-adapted diet benefit low trained participants?
Yes. In fact a low-trained participant who is keto-adapted has higher rate of fat use during 64% VO2max. (Volek, 2015)
