Chapter 6 Sports Nutrition FATS The Concentrated Energy Source

1. Chapter 6Sports Nutrition FATSThe ConcentratedEnergy Source

2. FATS ARE LIPIDSWHAT ARE LIPIDS? • Lipid is a broad term for a group of compounds that includes: • Fats • Oils • Lecithin • Cholesterol

3. Lipids • Lipids are grouped into 3 main classes: • Triglycerides • Phospholipids • Sterols

4. What are Triglycerides? • Triglyceridesare the major type of fat found in foods and in the body • Triglycerides consist of 3 fatty acids attached to a glycerol molecule • Fatty acids are organic compounds made up of a chain of carbon, oxygen and hydrogen atoms that vary in length and their degree of saturation of carbon and hydrogen. • That’s a lot of science….but its important later!

5. SATURATED or UNSATURATED • Look on page 93 of your textbook to see the different types of fatty acids! • Fatty acids may be saturated or unsaturated • Unsaturated fatty acids are classified as either monounsaturated or polyunsaturated

6. Saturated FatsKnown as the “bad for you fats”………….. • Saturated Fats are found in animal foods and products • Beef • Chicken • Pork • Poultry • Some seafood

7. Animal Products contain Saturated Fat !

8. SATURATED FATS

9. Eating a diet high in saturated fat puts people at risk of developingCoronary Heart DiseaseMore about that later!

10. Unsaturated Fats • Monounsaturated- single double bond • Polyunsaturated- two or more double bonds “Crisco oil is high in polyunsaturated fats”

11. Monounsaturated Fats Olive oil Is A Monosaturated fatty acid

12. Polyunsaturated Fats“the better for you fats” Soybean, and corn oil are examples of products high in polyunsaturated fat

13. Essential Fatty Acids • Your body can make a number of fatty acids that are needed for growth and development. • However, two polyunsaturated fatty acids called: Linoleic acid and Linolenic acid cannot be made by the body. • These two fatty acids are called: Essential Fatty Acids You must get them in your diet !

14. All fats and oils contain a mixture of the 3 types of fatty acids

15. Hydrogenation • The process of breaking the double carbon bonds in unsaturated fatty acids and adding hydrogen • Converts liquid oils into solid fats • Vegetable oil to Margarine • Hydrogenation keeps oils from turning RANCID. Yuk! • Food manufacturers often use hydrogenated fats over unsaturated fats

16. Trans-fatty acids? • Trans-fatty acids are a product of MAN! • Hydrogenated unsaturated fatty acids • We now know that Trans-fatty acids are just as bad as eating animal fat! http://www.americanheart.org/presenter.jhtml?identifier=3045792

17. What kinds of products containTrans-fatty acids? http://www.vpul.upenn.edu/ohe/library/fitness/10foods.htm

18. Trans-fatty acids Unsaturated oils altered by man“as bad as animal fats for your heart”

19. FUNCTIONS OF FATS • Growth and development • Concentrated form of energy • Vitamins A & D, K dissolve in fat • Adipose tissue stores your fat • Keeps you warm, insulates • Your adipose tissue can store an unlimited amount of fat! • Fat contains 9 calories per gram, that is twice the number of calories found in carbohydrates! Eat fats sparingly!

20. OTHER LIPIDSPhospholipids and Sterols • Phospholipids are lipids that have a phosphorus-containing compound in their chemical structure. • Lecithin is the most common phospholipid. • Lecithin is found in egg yolks. • It is added to candy bars • Lecithin is an emulsifier. It makes oil and water mix…..ex: Mayonnaise

21. STEROLS The third class of Lipids • Sterols have a complex molecular structure. • They include some hormones, Vitamin D and cholesterol. • Cholesterol is a white, waxy lipid made by the body that is part of every cell. • Cholesterol is found only in animal tissues. It is never found in plants. • We do not need to eat cholesterol, the body manufactures its own. Yet, we do eat foods high in cholesterol! This causes a problem.

23. Cholesterol is needed for cell wall functioning and for the production of hormones, such as estrogen and testosterone. However, the body naturally makes cholesterol in every cell, so there is no absolute dietary need for it.

24. FATS AND HEART HEALTH • Fats in the diet and in body play a major role in the health of your heart. • The leading cause of death in United States is Coronary Heart Disease. This refers to disease of the heart and blood vessels. • Arteries are the blood vessels that carry oxygen and nutrients to body tissues. • Fatty compounds made up largely of cholesterol can attach to the inside walls of arteries forming a buildup called plaque. • As plaque increases, it hardens and narrows the arteries. The condition is called Atherosclerosis. • A build up of plaque in the arteries feeding the heart muscle can lead to a heart attack. • A build up of plaque in the arteries leading to the brain may result in a stroke.

26. Developmental Process of Atherosclerosis

27. BLOOD PRESSURE HIGH BLOOD PRESSURE IS ANOTHER RISK FACTOR IN DEVELOPING CARDIO- VASCULAR PROBLEMS!

28. BLOOD PRESSURE Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries. Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use.

31. The Uncontrollable Heart-Health Risk Factors • Age • Gender • Race • Family History • Please see page 97 in your book!

32. The Controllable Heart-Health Risk Factors • Smoking • High Blood Pressure • High Blood Cholesterol • Diabetes Mellitus • Excess Weight • Inactivity • Stress and Personality Please see pages 98-101 in your book

33. Fish Oiland Heart Health • Fish oils contain a certain type of polyunsaturated fatty acids called “Omega-3 fatty acids” • Researchers have hypothesized that Omega-3 fatty acids lower the risk of HEART DISEASE • Include fish in your diet at least once a week!

34. OMEGA -3 FATTY ACIDS“The very good for you fats”

35. LIMIT FATS AND CHOLESTEROL IN YOUR DIET! • Be a fat detector • You cannot always see the fat that is in your food. • Read labels • Make diet changes • Use fat replacers • Follow recommended guidelines