PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 3)

FAT

Is needed for hormone production, organ protection, cell structure and maintenance

This is used in conjunction with carbohydrates as a fuel source but in much smaller quantities

Fat is called upon when carbohydrate stores are depleted, but it is not ideal alone

Saturated and unsaturated fat

• McDonald’s bacon double cheese burger vs. olive oil

FAT USE DURING EXERCISE

Fat is used during exercise along with carbohydrates but the amount used depends on the duration and intensity of activity

Endurance exercise

• 15-20 minutes, the body will begin to use fat as a fuel source

High intensity exercise-sprinting, football plays, basketball fast break

• Carbohydrates are the primary energy source for working muscles

Oxygen requirement for fat as a fuel source is very high

FAT FOR PERFORMANCE

Fat during exercise

• Can cause major GI upset, diarrhea and early fatigue

Heart healthy fats are an important and essential part of every diet.

Heart healthy fats

• Peanut butter
• Fish
• Nuts and seeds
• Olive oil
• Avocado
• Oil based salad dressings