Lipids and the Athlete

Athletic Significance of Lipids: 

• Essential fatty acids are required for growth, recovery, and overall health.
• Essential fatty acids are part of each cell, including muscle.
• Fatty acids are an important source of energy, especially for endurance athletes.
• Intake of saturated fats and cholesterol must be kept low to avoid development of coronary heart diseases. 
• Daily intake of fat metabolizing vitamin and mineral cofactors is necessary for efficient fat metabolism. 
• Omega 3 fatty acids and Gamma Linolenic Acid cause beneficial effects on the cardiovascular system, act as moderators of inflammation, and play possible roles in improvement of strength and aerobic performance. 

Fats: The Most Misunderstood Macronutrient 

The term "Fat" has gained a bad rep in the nutrition world. Medical research has linked a diet high in saturated fats and cholesterol to many diseases, like cancers, coronary heart disease, and obesity. (think about that next time you eat fast a few times a week :) ) The fact remains, however, that certain fats are very essential to your health. It's really a matter of balance and habit of trimming down the total amount of fat in your diet.

The main problem with lipid intake in the diet is simple: we get too much total lipid, too much of the wrong kind of lipids, and not enough of the good lipids. The ultimate goal for the athlete will be keep total lipid intake below 30% of total daily calories or less, maximize the essential fatty acids and omega 3 fatty acids, and minimize saturated fatty acids and cholesterol. The main function of lipids are:

• To provide fuel; fatty acids are major fuel source during exercise.
• To provide insulation.
• To aid in the absorption of fat soluble vitamins.
• To act as an energy storehouse.
• To supple essential fatty acids.
• To provide protective padding for the body structures and organs.
• To serve as a component of all cell membranes and other structures.
• To supple building blocks for other biomolecules.

For the athlete, getting enough fat in the diet is usually not a problem. In fact, the opposite is more often the case. While fats are necessary for health, too many of the wrong kind of fats can have negative effects on the body and lead to certain cancers and cardiovascular diseases. Saturated fats and cholesterol are common culprits. (Always think in moderation! Understand you are never going to be perfect, but when you slip up, get right back on track) Of course, too much dietary intake of any fat can cause obesity. Most experts recommend a total dietary fat intake of less than 30% of the total daily calories. Some recommend keeping fats under 20%. Getting more of the right fats is therefore a major focus for sports and fitness nutrition. 

About the Different Lipids:

Lipids occur in both plants and animals but vary slightly in chemical composition. By definition, lipids are compounds soluble in organic solvents, but not in water. Mammal fats tend to be more saturated than fish oils and plant oils. The degree of hardness a fat displays at room temperature is an indication of how saturated the fats are. 

Major Lipids found in the diet and body:

• Triglycerides (consisting of glycerol and 3 fatty acids)
• Fatty Acids (saturated, monounsaturated, and polyunsaturated)
• Essential Fatty Acids (Linoleic, Alpha-Linolenic)
• Omega 3 Fatty Acids (EPA and DHA)
• Gamma Linolenic Acid (GLA)
• Medium Chain Triglycerides
• Phospholipids 
• Lecithin
• Cholesterol

For our next post we will start breaking down the different kinds of fats!! Have a good day!

Special Concerns of Athletic Females

Nutrition for female athletes does not differ all too much from a male athlete on a pound for pound basis. However, female athletes are at higher risk for developing nutrition disorders. As the number of female athletes has increased during the 1980's and 1990's , medical professionals have noticed an increase in injuries and ailments. A frequently seen set of symptoms observed among female athletes, termed the "Female Athlete Triad", can have devastating effects to individuals who fall victim to it. Being aware of the reasons, cure and prevention of this syndrome is critical to all female athletes. 

The Female Athlete Triad is a disorder that occurs in female athletes, and is characterized by disordered eating & menstrual irregularities, which eventually can cause osteoporosis. Its early diagnosis is critical to prevent sever health risks. It seems that the onset of mestrual irregularities is the first warning sign. This is a common condition among female athletes, which historically has been thought to be a trivial occurrence. Medical researchers now consider this condition to be more serious. 

Who is at risk?

Poor nutrition combined with strenuous training is the root cause of the Triad. Inadequate nutrition practices create energy and essential nutrient deficiencies. This then leads to a poor state of health, which is typically associated with loss in body weight. This condition triggers menstrual irregularities to develop, which should be considered early warning signs of over-training and inadequate nutrition. Then, if the condition is allowed to persist, osteoporosis develops, which leads to increased risk of bone fractures. It seems that female athletes who are highest risk, participate in sports where nutrition deficiencies are common; i.e., distance running, cycling, and swimming; gymnastics; diving; figure skating; triathlon; dancing; rowing; martial arts; and other sports where weight control is involved as demanded by the sport or because of body image concerns. 

Disordered eating is not to be confused with eating disorders, such as anorexia or other psychiatric eating disorders. Beware that eating disorders do occur among female athletes and are another series problem to be aware of. However, disordered eating is abnormal eating patterns. It includes poor nutrition habits, eating the wrong foods (junk foods), unneeded or extreme dieting, and use of purgatives and laxatives for unhealthy weight control. This leads to an energy deficit, decreased metabolic rate, and reduced structure and function of the body. When disordered eating is combined with intense athletic training, it's easy to see how this deadly duo can lead to health problems, the first which includes menstrual irregularities. 

Measures That Can Be Taken To Prevent the Female Athlete Triad?

First and foremost a sound performance nutrition program must be strictly adhered to. This means eating the proper amounts of carbohydrates, protein and fats, over 5 to 7 meals per day, maintaining adequate fluid intake, and taking your supplements to insure intake of the essential macro and micronutrients, such as essential fatty acids, protein, vitamins, and minerals, especially calcium and magnesium. The major cause of osteoporosis. It is also good to practice to keep a training journal that documents your athletic life, including  medical history, medical exams, health problems, medication, nutrition logs, dietary supplement intake, sleep patterns, menstrual periods, behavior patterns, and training logs. This simple daily task, which only takes minutes a day, will prove to be extremely beneficial and result in improved performance and optimum health.