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ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016
FATSWhatareFats?
Fatsaremacronutrientwhichprovesarichsourceofenergyandmuchneededfat-solublevitaminsinourdiets.Intermsofsportsperformance,wedousedietaryfatasafuelforexerciseatlowintensitiesorexerciseofverylongduration.Fatisanimportantpartofcellstructureforexampleinmusclecellsandimmunecells.ItisalsoimportantinthesynthesisofVitaminD,cholesterol,andnaturalsteroidhormones.
Whyarenaturalfatsimportantinsport?Dietaryfatshaveattractedmuchcontroversyinthelastfewyears.Itwaspreviouslythoughtthateatinganyfatmadeyoufatandthateatingsaturatedfatswasstronglyassociatedwithcoronaryheartdisease.Thisthinkingmadehealthregulatorybodiespromotelowfatproductsandencourageustodrasticallyreduceourintakeofnaturalfats.However,itisnowthoughtthatfoodsnaturallyrichinfatssuchasnuts,avocado,butteretc.insmallportionsmightactuallybegoodforregulationofappetiteandforouroverallbodycomposition.
HowmuchdoIneedasanathlete?Untilfurtherstudiesaredone,itisrecommendedthatfatintakeisintherangeof1–1.5gperkgbodymassperdayformostindividuals.Naturalsourcesoffatincludeavocado,eggs,naturalnutbutter,chiaseeds,oils,nuts,seeds,flax,hemp,cheese,dairy,yogurtandoilyfish.Naturalfatscanalsoprovideaveryhighcaloriesourceforindividualsstrugglingtomeettheirenergyneedsthroughproteinandcarbohydratealone.Equally,thoseseekingtoreducebodyfatshouldbecautiousaboutexcessivelyhighintakesoffatasfatsareverycaloriedense.
Increasingbodyweightthereforeincreasedneeds
Female65kgModerateintensityday=65kgx1g/kg=60gfat=approx.6portionsbelow
Male95kgHighintensityday=95kgx1g/kg=95gcarbohydrate=approx.9portionsbelow
ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016
Foodscontaining10goffatAvocado 1/3avocadoOilyfish Palmsizeserving(100g)Steak Palmsizeserving(100g)Leangroundbeef ½cupSeeds(flax,sunflowerchia) 2tablespoonsNuts 1/8cupNutbutter 1tablespoonHummus 1/3cupButter 1tablespoonCookingoilscoconutoil,oliveoil 1tablespoonEggs(includingyolk) 2eggsMayonnaise 2tablespoonsPesto 2teaspoonsCoffeecream 4tablespoons2%Greekyogurt 1cupHardcheese ¼cup2%milk 2cups
Tipsforhealthyfatconsumption1. Consumefatfromnaturalsources,ratherthanprocessedsources2. Keepoilsincooldarkstorageorinthefridgetopreventthemfromgoingrancid3. Choosecookingoilswisely4. Addhealthyoilstosaladdressingse.g.walnut,pumpkinseed,avocado,grapeseedandoliveoil5. Useheattolerantoilsforpanfryinge.g.Canolaoil,Sesameoil,Saffloweroil6. Switchupyournutbutteronoccasion-trycashew,sunflowerseed,almond,nutsandalwaysmake
sureyouchoose100%natural
**PleasespeakwithyourSportsDietitianforfurtherinformation**
ShouldIfollowahighfatlowcarbohydratediet?Highfatlowcarbohydrateshavereceivedsomeattentioninthemediahowevertheyarenotrecommendedforathleteswhohavehighercarbohydrateandproteinrequirementstosustaineffortsintraining.Naturallyfatrichfoodsareveryhighincaloriessoit’simportantthatathletesareeducatedonhowtoincludethemappropriatelywithintheirdiet.
ASPORTSNUTRITIONPUBLICATION©THEUBCDEPARTMENTOFATHLETICSANDRECREATION,APRIL2016
Saturatedfat
- Solidatroomtemperature(e.g.butter,coconutoil)
- Mixedresearchonitslinktocardiovasculardisease
- Recommended:2tbsp/day
Monounsaturatedfat
- Beneficialforhealthwheneateninmoderation,especiallywhenusedtoreplacetransandsaturatedfats
- Recommended:2-3tbsp/day
Polyunsaturatedfat
- Liquidatroomtemperature(e.g.canolaoil,flaxseeds)
- Beneficialforhealthwheneateninmoderation,especiallywhenusedtoreplacetransandsaturatedfats
- Recommended:1-2tbsp/day
Transfat- Canbelabelledaspartially
hydrogenatedoilonfoodlabels(e.g.pre-packagedbakedgoods,somemargarines)
- Sssociatedwithanincreasedriskincoronaryheartdisease
- Recommended:limitconsumption
Omega-3fattyacids- Essentialfattyacidtoconsumefrom
thediet,asthehumanbodyisunablemakeomega-3sitself(e.g.salmon,mackerel)
- Associatedwithbeneficialhealthoutcomes,e.g.decreasedbloodclottingandanti-inflammatoryeffects
- Recommended:1-2servingsperweek
Omega-6fattyacids- Similartoomega3s,omega6isan
essentialfattyacidthatmustbeconsumedthroughthediet(e.g.grain-fedbeef)
- SmallquantitiesareneededforoverallhealthbutIfover-consumed,omega6couldcontributetopro-inflammatoryeffectsandincreasedbloodclotting
- Recommended:1-2servingsperweek