Fats and exercise

introduction

Fats, lipids or. Fatty acids are probably the most controversial energy suppliers in ours nutrition. For one, they are responsible for Diseases of civilization how Obesity and high cholesterol, on the other hand they are essential components of the diet.

The quality of the individual fats is determined by the quality of those they contain Fatty acids. There is basically saturated, monounsaturated and polyunsaturated Fatty acids. A distinction is made between polyunsaturated fatty acids Omega 3 and Omega 6 Fatty acids. The unsaturated fatty acids have a free binding site for the fat-soluble vitamins A, D, E, K.

Note the hidden fats in milk, cheese, sausage and chocolate.

Note: Fats have 9 kilocalories per gram, more than twice as much as carbohydrates and protein.

How Much Fat Should I Get Through Food?

Fats should therefore always be used sparingly Nutrition plan to get integrated. The Saturated fat are considered unhealthy, as they negatively affect blood lipid levels and the development of arteriosclerosis favor. In addition, too much saturated fat prevents the storage of the carbohydrates in Musculature and liver. The average German consumes too much saturated fatty acids on average through their diet. Most of the saturated fat is obtained from dairy products, although most people think that is wrong.

On the saturated fat the body can easily do without, but the unsaturated fatty acids are essential for life. They are responsible for numerous hormonal functions and improve blood lipid levels. Therefore, more of these fats should be included in the diet. Olive oil and nuts are recommended for the use of unsaturated fatty acids. They lower the cholesterol level and help prevent cancer. Nuts also contain chromium, magnesium and iron.

The ratio of polyunsaturated fatty acids should be around 4: 1 from omega-6 to omega-3. However, the ratio in the average diet is often 10: 1.Either replace sunflower oil with rapeseed, soy or olive oil to reduce the amount of omega-6 fatty acids, or eat more fish to increase the amount of omega-3 acids. Pollack is particularly recommended. 25% of the fats ingested can easily consist of saturated fatty acids.

Read more on the topic: Healthy oils

Athletes should change their diet in favor of carbohydrates and proteins.

When are fats converted into energy?

Fats are next to that Carbohydrates an important part of the energy supply for muscle performance. As already described above, the energy share is higher than with carbohydrates, but the conversion into energy is more complex and therefore only with very long and slow ones Endurance exercise possible. The fat deposits of a man of normal weight are sufficient to easily provide the energy for about 50 marathons. Of the Fat metabolism can be done by regular loose To run be trained specifically and should be used in training practice especially for weight loss. However, the load must be maintained for a long enough time (> 1:30) so that the carbohydrate stores are also almost empty. The prerequisite for optimal fat burning is the storage of Triglycerides into the muscle cell. This has been proven in extreme long-distance runners. Even when exercising in the early morning without eating breakfast, there is an increased turnover of fatty acids during endurance exercise.

Note:

Is the insulin level high, and Glucagon low, there is no improved energy supply through fats. After about 20 minutes, the insulin level drops, and fatty acids can be better deposited in the muscles.