Dietary Fat And Exercise

Question 1

What percentage of lipids consumed do triglycerides make up?

Answer 1

90%

Question 2

List non-energy producing metabolic functions of phospholipids

Answer 2

Imparting structure to cell membranes

Emulsification

Molecular signaling

Participating in biochemical reactions and pathways, such as hormone synthesis

Question 3

What foods contain phytosterols and what lab value do they reduce?

Answer 3

Plants

LDL

Question 4

What are the body’s uses for cholesterol?

Answer 4

Essential component of cell membrane structure

Essential component in many physiological pathways such as the biosynthesis of steroid hormones

Question 5

How many carbons do the below fatty acids have?

Volatile
Short chain
Medium chain
Long chain
Very long chain

Answer 5

Volatile: 1-3

Short chain: 4-6

Medium chain: 6-12

Long chain: 14-22

Very long chain: >22

Question 6

What is the most commonly consumed length of fatty acid chains?

Answer 6

16-18 carbons

Question 7

Most common recommended daily intake of fat

Answer 7

1 g/kg/d

Question 8

When MAY acute fat restriction be beneficial?

Answer 8

Just before an event

During carb loading

When preferred macronutrients or GI comfort have priority

Question 9

The 2014 American College of Cardiology and American Heart Association believe what regarding fat intake

Answer 9

Overall dietary pattern is more important than individual food choices

Question 10

What diet does the ACC/AHA allow to exceed 35% daily fat intake?

Answer 10

Mediterranean diet

Question 11

What to consider when making dietary fat recommendations to athletes?

Answer 11

Total fat intake for training and competition needs

Importance of promoting GI tolerance

Whether added fat intake is displacing other essential macronutrients

Do recommendations align with public health guidelines

Question 12

Saturated fat daily intake recommendations

Answer 12

<10%

Question 13

Trans fat daily intake recommendations

Answer 13

<1%

Question 14

Omega 3 and omega 6 daily intake recommendations

Answer 14

Omega 3: 0.6-1.2%

Omega 6: 5-10%

Question 15

Storage forms of fat

Answer 15

Plasma free fatty acids

Muscle lipid

Stored lipid in adipose tissue

Question 16

What are triglycerides stored in muscle cells called and when can they provide critical energy

Answer 16

Intramyocellular lipids

During long endurance events

Question 17

What does hormone sensitive lipase (HSL) do?

Answer 17

Export adipose tissue triglycerides into circulation as protein bound fatty acids

Question 18

What is HSL activity stimulated by

Answer 18

Epinephrine

Norepinephrine

Glucagon

Adrenocorticotropic hormone

Thyroxine

Growth hormone

Question 19

Factors that affect lipid oxidation

Answer 19

Exercise intensity and duration

Sex

Intake before and during exercise

Question 20

Where do most fatty acids come from when used as a fuel source

Answer 20

Adipose tissue

Muscle lipid depots EMCL and IMCL

And lipoproteins

Question 21

What percentage of energy does VLDL provide during prolonged exercise of moderate intensity

Answer 21

10%

Question 22

What is the difference between males and females with regard to IMCL, lipid oxidation, and muscle fiber types

Answer 22

Females tend to have more IMCLS due to aerobic capacity, fitness level, and training history

Females tend to have higher fatty acid oxidation rates during moderate intensity prolonged endurance events

Females tend to have more type i fibers and capillary density

Question 23

When is carb oxidation higher than fatty acid oxidation and vice versa

Answer 23

Carb oxidation is higher in 60-90 minutes

Fatty acid oxidation is higher in >90 minutes

Question 24

What is the limitation of fatty acid utilization during high intensity exercise

Answer 24

Inverse relationship between lipolysis and lactate concentrations

Inability of mitochondria to completely oxidize fat with limited oxygen availability at greater than 85% VO2 max

Question 25

At what % VO2 max are lipids maximally contributing to energy

Answer 25

60-65% Moderate intensity

Question 26

What maximizes lipid oxidation rates more, exercised induced adaptations or dietary strategies

Answer 26

Dietary strategies

Question 27

Describe the most common fat adaptation intervention

Answer 27

Follow a high fat, low carb diet for 5-14 days while maintaining normal training. Protocols may be implemented with or without carbohydrate restoration coupled with a training taper leading up to competition

Question 28

What are the cellular outcomes that training low enhances

Answer 28

Increased maximal mitochondrial enzyme activities or mitochondrial content Increased rates of lipid oxidation

Question 29

What are the most common effects of following a high fat, low carb diet on RER, fat oxidation, muscle triglyceride stores, and glucose oxidation

Answer 29

Respiratory exchange ratio: decrease Fat oxidation: increase Muscle triglyceride stores: increase Glucose oxidation: decrease

Question 30

What is RER and why is it used?

Answer 30

Respiratory exchange ratio: ratio between CO2 produced vs oxygen consumed Used to measure whether fat or carbs are the primary fuel source 0.7 - fat 1.0 - carbs

Question 31

What are the most likely effects of high fat diets on moderate and high intensity exercise

Answer 31

Moderate: at best can match high carb diets High: impaired performance

Question 32

When should fat be restricted to make weight

Answer 32

2-3 days before weigh in

Question 33

Negative effects of fat restriction

Answer 33

Low energy availability Unwanted loss of muscle mass Menstrual dysfunction Hormonal disturbances Suboptimal bone density Increased risk of fatigue, injury, and illness Impaired adaptation Prolonged recovery process

Question 34

Sources of omega 3 and omega 6 fatty acids

Answer 34

Omega 3: fatty fish, walnuts, canola oil, flaxseed Omega 6: most, but not all other plant foods

Question 35

How many hours before competition should fat be limited

Answer 35

1-2 hours

Question 36

In a meal 3-4 hours before an event, what is the preferred percent of fat

Answer 36

Less than 30%

Question 37

Negative effects of excessive omega 3 supplementation

Answer 37

Increased oxidative stress markers post exercise Greater risk for immunosuppression Greater risk for prolonged bleed times

Question 38

Recommended safe intake of omega 3 supplementation

Answer 38

3g of EPA/DHA

Question 39

Recommended adequate intake of omega 3 fatty acids in adult men and women

Answer 39

Men: 1.6 g/day Women: 1.1 g/day