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:
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!
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