UNIVERSITY Recovery Nutrition Fat Requirements, Performance, Timing and Sources Lesson Overview • • • • • • • Basic fat structure and function Fat effects on hypertrophy and body composition Are you high fat or high carb? Fat Intake Recommendations Fat Meal Timing Fat Periodization Fat Source Selection Fat Function Internal organ cushion Body temperature Vitamin absorption Cell membranes structure and function Hormones and prostaglandin production (interleukins) Lubricants 9kcal/g Types Saturated (meat, dairy, tropical oils) Medium Chain Triglyceride Short Chain Fatty Acids: Butyrate (milk, grains, seeds, nuts) Monounsaturated (olive, macadamia nut oil) Omega Polyunsaturated (fish, vegetable oil, nuts, avocado) Omega 3: Alpha-linolenic acid, EPA, DHA Omega 6: GLA, Arachidonic Acid, Linoleic Acids (Flax seed) Structure Fat Effect on Resistance Training Performance Fat is not limiting factor in resistance training Intramuscular triglycerides used in training but limited Anerobic dependent Hypertrophy Low fat (15%) alter testosterone levels Low carb (30%) can alter free test:cortisol ratio Type of fat overfed can matter, PUFA vs Saturated fat Decrease visceral fat gain and increase lean mass PUFA Omega Increased protein accretion Enhanced intracellular signaling via membrane fluidity Fat on Body Composition Low Fat intake and drops in testosterone likely more related to energy availability (body fat and energy intake) Low carbs diets related to lower insulin and IGF1 Ketogenic diets trend toward decrease performance and FFM losses In overweight and obese populations, calories equated, the carbohydrate and fat percentages are not impactful Interindividual difference between carb and fats Are You High Carb or High Fat? • During exercise and at rest individuals can have 4x the difference in fuel substrate utilization • Improved insulin sensitivity may lose more weight on high carb diet • Insulin resistant individuals may lose more on low carb diet • Low training volume considerations Advantage high fat: Ease of Calorie Surplus Slowed Digestion and Hunger Low food volumes Disadvantage high fat: Low insulin levels Lowered gym performance Can over suppress appetite for hard gainer Easy fat storage Lower glycogen levels (AMPK) • Monitor blood glucose, A1c , and lipid levels for dietary response Fat Intakes 0.5-1.5 g/kg/day or 0.3-0.7 g/lb/day *recommend lower intake for optimizing lean mass 15-30% of total energy needs Optimal Protein and Carb Intake should not be compromised by a high fat intake Omega 3: American Heart Association AHA 1g per day, 3-4g recommended Omega 6: AHA: 5-10% PUFA (12-17g)