Introduction
Fats, lipids and fatty acids are probably the most controversial energy suppliers in our diet. On the one hand they are responsible for diseases of civilization such as overweight and high cholesterol levels, on the other hand they are vital components of our diet. The quality of the individual fats is determined by the quality of the fatty acids they contain.
There are basically saturated, simply insatiated and several times insatiated fatty acids. With the several times insatiated fatty acids one differentiates between Omega 3 and Omega 6 fatty acids. The unsaturated fatty acids possess a free binding place 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, which is more than twice as much as carbohydrates and protein. Fats should therefore always be integrated sparingly into the diet. Saturated fatty acids are considered unhealthy, as they have a negative effect on blood lipid values and promote the development of arteriosclerosis.
In addition, too much saturated fat prevents the storage of carbohydrates in muscles and liver. On average, the average German consumes too much saturated fatty acids through his diet. Most saturated fatty acids are absorbed through dairy products, although most people think this is wrong.
On the saturated fatty acids the body can do without problem, the unsaturated fatty acids are however vital. They are responsible for numerous hormone functions and improve the blood fat values. Therefore more of these fats should be integrated into the diet.
For the use of the unsaturated fatty acids olive oil and nuts are recommended. They lower the cholesterol value and work cancer preventing. Nuts also contain chrome, magnesium and iron.
The relationship of the several times insatiated fatty acids should amount to approximately 4:1 of Omega 6 to Omega 3. However, the ratio in the average diet is often 10:1: either replace sunflower oil with rapeseed, soya, or olive oil to reduce the amount of omega-6 fatty acids, or eat more fish to increase the amount of omega-3 acids. Saithe is particularly recommended.
25% of the ingested fats can easily consist of the saturated fatty acids. Athletes should change their diet in favor of carbohydrates and proteins. Besides carbohydrates, fats are an important part of the energy supply for muscle performance.
As already described above, the energy content is higher than that of carbohydrates, but the conversion into energy is more complex and therefore only possible during very long and slow endurance efforts. The fat depots of a normal-weight man are sufficient to provide the energy for about 50 marathons without problems. The fat metabolism can be specifically trained by regular, relaxed running and should be used in training practice especially for weight loss.
However, the load must be maintained for a sufficiently long time (>1:30) so that the carbohydrate stores are also almost empty. The storage of triglycerides in the muscle cells is a prerequisite for optimal fat burning. This has been proven in extreme long-distance runners.
Even when training early in the morning without having breakfast, there is an increased turnover of fatty acids during endurance training. Note: If the insulin level is high and glucagon is low, there is no improved energy supply from fats. After about 20 minutes, the insulin level drops, and fatty acids can therefore be better stored in the muscle.
