February Issue 2024

NUTRINEWS
U N I V E R S I T Y O F N O R T H F L O R I D A
HEART
HEALTHY
HACKS
POTASSIUM
AND HEART
DISEASE
THE
SCIENCE
BEHIND
CRAVINGS

Table of Contents
“ L O V E Y O U R S E L F F I R S T , A N D E V E R Y T H I N G E L S E F A L L S I N
L I N E . Y O U R E A L L Y H A V E T O L O V E Y O U R S E L F T O G E T
A N Y T H I N G D O N E I N T H I S W O R L D . ”
- L U C I L L E B A L L
MYTH BUSTING
What Causes Cravings?
06
LUNCH BOX
Walnut Rosemary Crusted Salmon 08
COMMUNITY/CLUB SPOTLIGHT
Get to Know Our UNF Rugby Club
09
MONTHLY HACKS
5 Monthly Hacks to a Healthy Heart 10
SATFF SPOTLIGHT
Staff Interview with Jill Snyder
12
NUTRITION RESEARCH
High Cholesterol Levels Leading to Heart Disease 17
STUDENT SPOTLIGHT
Student Interview with Katie Aljian
18
VITAMINS AND MINERALS
Potassium Impacting Cardiovascular Health 20
SPORTS NUTRITION
Analyzing Different Types of Fats
24
NUTRINEWS STAFF
Get to Know Our Staff!! 28

International Day of
Women & Girls in Science
11 February 2024

During this study, participants may be asked to:
•Complete questionnaires online
•Provide samples of stools (The expenses will be covered)
•Participants will receive a total of $200 in gift cards during the study
FOR MORE INFORMATION:
email: alireza.jahan-mihan@unf.edu
email: j.leftwich@unf.edu
email: n00128399@unf.edu
Call:904-620-5359
Call: 904-415-4288
Call: 904-413-3031

MYTH BUSTING
CRAVINGS: MEANING,
CAUSE AND EFFECTS?
Written by: Katherine Aljian
We are surrounded by false and
misleading information. There
are tall tales around the subject
of cravings and the meaning,
cause, and effect they could
have on our bodies. Cravings
don’t come from the stomach;
they have a lot to do with the
hormones in your body. The
following hormones are
instrumental in why you get
cravings: leptin, ghrelin,
dopamine, and insulin. These
are included in the function of
digestion, with ghrelin causing
hunger, leptin decreasing
appetite, and dopamine causing
the reward system when you eat.
When you have a hankering for
cookies, it doesn’t mean your body
needs glucose. Rather, it could
mean that you have easy access to
foods, which makes cravings
stronger. In some cases, you could
be craving the feeling of your
reward system (dopamine) when
you consume these hyperpalatable
foods (easily digestible
foods usually described as sweet,
salty, or rich).1 A study done on
rats by Sara F. Leibowits found
that neuropeptide Y causes
carbohydrate cravings and that
galanin causes the yearning for
fat.2 While the data usually
indicates galanin causes fat
cravings, some researchers
dispute this argument.
Other factors in life that can
influence cravings include food
advertisements, stress,
inadequate sleep, exercise,
hormonal changes, medication,
and many others. Fast food
industries will usually cherrypick
health facts about their
foods, creating the illusion that
you are purchasing nutritious
products.3 There are two types
of stress: chronic and acute.
Acute stress can cause a loss of
appetite, while chronic stress
can alter your cortisol levels,
causing you to crave unhealthy
foods.1 Inadequate sleep is
associated with imbalances in
leptin and ghrelin levels. When
you exercise, your body is
under stress, causing blood to
leave the gut and go to your
muscles and heart. This causes
you to be less hungry when
you're working out, but when
you’re finished, normal hunger
cues will return.1 Hormone
changes, such as the menstrual
cycle, can cause an increase or
decrease in cravings. Different
types of medications can cause
a decrease in appetite or an
increase as well. If you are
worried about your appetite
regarding medication, you
should talk to a medical
professional.
6

Your body is a very intricate system that is complex and requires proper
nutrition. These systems can easily be thrown out of balance, so it's your
responsibility to keep your body in a state of homeostasis. There are many
reasons why we get cravings, but next time you crave a dessert, ask yourself
if you are hungry; if so, maybe try to have an orange or a mango. Food is
fuel for your body, and the more quality food you put in, the more
efficiently your brain and body will work. It is important to treat your body
with respect and make sure you’re on a healthy path in life.
11.Cravings. Harvard T.H. CHAN, 2023, DOI:12.23.2023. Cravings | The Nutrition Source |
Harvard T.H. Chan School of Public Health
2.Pennisi, E. Food Cravings Tied to Brain Chemicals. Society for science & the public.
1993; Vol. 144, No.20, p. 144. : https://www.jstor.org/stable/3977801
3.How can advertisements influence your food choices? CNS. 2020. Accessed December
27, 2023. https://cns.ucdavis.edu/news/how-can-advertisements-influence-your-foodchoices
4.Kenny, P.J. The Food Addiction. Scientific American. 2013; vol. 309, No. 3. Pp. 44-49.
https://www.jstor.org/stable/10.2307/26017984
5.How Food can Impact Your Heart. Northwestern Medicine. How Overeating Can Impact
Your Heart | Northwestern Medicine
6.Ajmera, R. 17 Incredible Heart-Healthy Foods. Healthline. November 17, 2023. 17
Incredibly Heart-Healthy Foods (healthline.com)
7.Eske, J. Dopamine and serotonin: Brain chemicals explained. MNT. October 2023.
Dopamine vs. serotonin: Similarities, differences, and relationship
(medicalnewstoday.com)
7

The Lunch Box
Walnut Rosemary Crusted
Salmon
By: Jace Brown
When looking for a heart-healthy recipe, traditional
American food likely isn’t what first comes to mind.
Instead, this month’s dish better aligns with the
dietary habits found in the birthplace of western
civilization and the modern blue zone of Icaria,
Greece. Walnut rosemary-crusted salmon is an
entrée that aligns with the Mediterranean diet and
overflows with omega-3 fatty acids. According to the
American Heart Association, walnuts are a rich
source of omega-3s, and the National Institute of
Health reports that salmon has a high amount of
omega-3s as well. Rosemary is also documented to
have anti-inflammatory properties by the National
Institutes of Health. Unsaturated fats are a staple of
the Mediterranean diet, and according to the blue
zone, they might be an essential ingredient for
longevity.
Start preparing this meal by preheating your oven to 400
degrees. Next, mix 1 ½ tsp of lemon juice, 1 ½ tsp of
rosemary leaves, 1 tbsp of sweet and sour sauce, 1 tsp of
garlic powder, and 1 tbsp of olive oil in a bowl. Then chop
2 tablespoons of walnuts into crumbs and place them in
another bowl. Dip the salmon fillets into the sweet and
sour mixture, then the walnut crumbs. Place on a baking
sheet with parchment paper and bake until the salmon is
145 degrees or can flake easily with a fork.
8

UNF RUGBY
INTERESTED IN RUGBY FOOTBALL?
CONSIDER JOINING THE DEADBIRDS.
ABOUT
DIVISION 1
MEN’S RUGBY TEAM
TO TRY OUT:
PLAYS IN THE FLORIDA
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PRACTICE TIMES
(850) 933-4281
TUES/THUR 8:00PM-10:00PM
PARKING LOT 17 FIELD
TO FOLLOW ONLINE:
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YOUTUBE
TRACK SCORES ACROSS THE
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(PHOTOGRAPHS COURTESY OF UNF RUGBY FOOTBALL
PRESIDENT CHRISTOPHER FRIEND FOR UNF NUTRINEWS)
9

HACKS TO KEEP
YOUR HEART
5HEALTHY
BY SOPHIA HARRIS
Did you know that heart disease is a leading cause of death for people across
different races and ethnicities? Every thirty-three seconds a person dies of
cardiovascular disease. To reduce the number of people who develop cardiovascular
disease, it is important to take care of your heart.1 There are many ways to take care
of your heart, such as by altering what you eat and increasing your daily activity.
One way to reduce your chances of developing heart
disease is to pay attention to what you eat. Of course, you
want to focus on foods like fruits, vegetables, beans,
legumes, whole grains, fat-free/low-fat dairy, and healthy
fats (avocados and olive oil).2 Use herbs and spices in
higher amounts or in place of salt as well.2 These foods
help protect the heart from high blood pressure, bad
cholesterol, and type two diabetes.3 There are also some
dietary factors that can contribute to the development of
heart disease. For example, eating a lot of high-sodium
dishes, added sugars, refined carbohydrates, alcohol,
saturated fats, and trans fats may increase your risk for
cardiovascular disease. Two diet plans that can help you
consume less sodium, added sugars, and unhealthy fats
are the Mediterranean diet and the Dietary Approaches to
Stop Hypertension.3
Another way to reduce your risk of cardiovascular disease is to move your body
for at least thirty to sixty minutes a day. Getting enough exercise can help protect
you from high blood pressure, high cholesterol, and type two diabetes, all of which
can put a lot of stress on the heart.1,3 Different forms of exercise include running,
walking, gardening, doing housework, and even going up and down stairs.3 Getting
enough sleep can also stop people from getting high blood pressure, heart attacks,
diabetes, and depression. To help make sure that you get enough sleep, keep your
room dark and quiet and maintain a regular sleep schedule.3
10

Stay away from cigarettes and other
tobacco products. The chemicals in
tobacco not only damage the blood
vessels, but they negatively impact the
heart, brain, and other parts of the body
as well. Smoking can also increase your
likelihood of developing high blood
pressure and make the heart beat harder
than normal, as smoke lowers the levels
of oxygen in the lungs.2,3
Chronic stress can not only take a toll on your mental health, but it can also jeopardize
your physical health. Stress may increase blood pressure, reduce blood flow to the heart, and
worsen anxiety and depression. Mayo Clinic recommends finding healthy ways to cope with
stress, such as yoga, meditation, physical activity, relaxation exercises, and mindfulness.3
Mindfulness and meditation are two different things. Mindfulness is being aware of yourself
and what you are doing without becoming overwhelmed.4 Meditation refers to being in a
state of deep rest whilst being aware and conscious at the same time.4 When choosing any
physical activity, make sure to choose one that you know will make you happy. Examples of
physical activity include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi,
gardening, weightlifting, and swimming.5 Remember that you don’t have to adopt all of these
habits right away. I plan on picking the one that I am currently struggling with the most and
trying to only focus on that one habit until I feel like I have a good grasp on it. Hopefully one
or all these tips can help you achieve the goal of improving your heart health.
1.Heart disease facts. Centers for Disease Control and Prevention. Updated May 15, 2023. Accessed December 28, 2023. https://www.cdc.gov/heartdisease/facts.htm.
2.Keeping your heart healthy. Heart Foundation. Accessed December 28, 2023. https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/keeping-your-heart-healthy.
3. Strategies to prevent heart disease. Mayo Clinic. Published August 17, 2023. Accessed December 28, 2023. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502.
4. Shah S. Mindfulness vs meditation: Know both well and pick the best for you. The Art Of Living. Published September 20, 2023. Accessed December 28, 2023. https://www.artofliving.org/us-en/blog/mindfulness-vs-meditationknow-both-well-and-pick-the-best-for-you.
5. Stress management. Mayo Clinic. Published August 3, 2022. Accessed December 28, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-
20044469#:~:text=Almost%20any%20form%20of%20exercise,%2C%20gardening%2C%20weightlifting%20and%20swimming.
11

UNF NUTRINEWS
FEBRUARY 2024
COMING TO
THE NEST...
Y E A R S I N T H E F I E L D ?
2 0 Y E A R S
Y E A R S W I T H U N F ?
S I N C E R E C E I V I N G H E R
B A C H E L O R ’ S , M A S T E R ’ S , A N D
D O C T O R A T E D E G R E E S H E R E A T
U N F , S H E H A S B E E N T E A C H I N G
F O R T H E P A S T D E C A D E .
B O N U S :
D R . S N Y D E R I S A F L O R I D A
N A T I V E — B O R N A N D R A I S E D
I N J A X B E A C H !
W H A T D O Y O U
C U R R E N T L Y D O W I T H U N F ?
12
C L I N I C A L P R A C T I C E A R E A S :
E A T I N G D I S O R D E R S
A N D S P O R T S N U T R I T I O N
P R O G R A M D I R E C T O R
F O R M S / D I A N D I S S P
P E R F O R M A N C E D I R E C T O R
F O R U N F A T H L E T I C S

LEARNING TO FLY
W H A T M O T I V A T E D
Y O U T O C H O O S E
N U T R I T I O N ?
Her mother’s cancer
diagnosis pushed her toward
health studies, while her
father’s football coach work
influenced her focus: sports
nutrition.
D I D Y O U A L W A Y S
W A N T T O B E A
P R O F E S S O R ?
Dr. Snyder has “always loved
teaching,” and has had to
teach, even in past parts of
her career.
“Working with eating
disorders is very emotional,”
she shares, as she describes
life before professorship: 12-
hour shifts of consulting
with an in-patient treatment
center.
This in combination with her
experience as a fitness
instructor, becoming a part
of UNF staff was a natural
fit.
W H A T A R E T H E
B I G G E S T C H A L L E N G E S
O F Y O U R F I E L D ?
“Combating all of the
misinformation around
nutrition from other health
professionals.”
I N S P I R A T I O N F O R
F U T U R E O S P R E Y S :
Pursuing Nutrition &
Dietetics?
“Follow your dreams,” she
declares, having been
told she could not do
sports, now a
professional dietitian in
UNF Athletics.
F I N A L F U N F A C T S :
Dr. Snyder is a former...
triathlete
marathon runner
and personal trainer!
While she’s not teaching,
she loves visiting the
beach, sailing in the
Caribbean, and going
dog sledding!
13

https://www.worldcancerday.org/
Despite the continuous efforts and improvements in cancer
research and technology, people still have multiple barriers that
prevent them from accessing proper treatment and care.
These barriers to treatment and care include: “Income, education,
geographical location and discrimination based on ethnicity,
gender, sexual orientation, age, disability and lifestyle”
With this years theme, World Cancer Day encourages our leaders
to address these health disparities and address their root causes
to ensure equal access to life-saving treatments for everyone.
Statistics:
World Cancer Day
4 February 2024
This year’s theme: Close the Care Gap
In the US, the 5 year survival rate of cervical cancer for white
women is 71 % and for black women it is 58%.
Childhood cancer survival rates in high-income countries is about
80% but is about 20% in low-income countries.
Cancer is the cause of death for nearly 10 million people each
year about 70% of which are ages 65 or older.
Due to discrimination from healthcare providers, transgender
people are less likely to undergo cancer screening than cisgender
people.
There is a significant difference in access to care in rural and
urban areas resulting in higher rates of mortality due to cancer in
rural areas. These differences are related to the lack of access to
providers, longer travel times, and the financial burden of the
expensive healthcare costs.

Lets Celebrate
Black
History
Month
February 1st -
March 1st

Nutrition Research
IS HIGH CHOLESTEROL CORRELATED
TO HEART DISEASE?
Written By: Tavianna Brooks
Almost 25 million American adults have high total serum cholesterol levels above 240 mg/dL, whereas 86 million are
above 200 mg/dL.1 Seven percent of U.S. children and adolescents aged 6-19 have high cholesterol.1 High cholesterol is a
serious issue because it has no symptoms and increases the risk of heart disease, which is the leading cause of death in
America.1 However, cholesterol is not inherently bad; it is the component of cell membranes, maintaining structural
integrity and regulating fluidity.2 Also, cholesterol is a precursor for steroids such as vitamin D3-4 and adrenocortical
hormones.5-6 Among other functions, cholesterol is vital to our overall health. So how could high total serum cholesterol
indicate and lead to heart disease?
Cholesterol has two origins: endogenous and exogenous. Our liver actively produces the cholesterol we need,
whereas we also get it from dietary sources like animal products.7 Since cholesterol is insoluble in water, it will be
transported through lipoprotein, a lipid-protein compound.8 Lipoproteins are vital in lipid and cholesterol metabolism and
travel throughout the body.8-9 There are various lipoproteins categorized based on their density: chylomicrons, very-lowdensity
lipoproteins (VLDL), low-density lipoproteins (LDL), and high-density lipoproteins (HDL). Chylomicrons are
synthesized in the small intestine where VLDL, LDL, and HDL are synthesized in the liver and small intestine.9 Chylomicrons
would travel to the liver to be turned into VLDL.9 Then, VLDL would exit the liver to transport triacylglycerol to extrahepatic
tissues.9 LDL, infamous as the “bad” cholesterol, transports cholesterol to tissues.8-9 LDL could build up plaque in the
arteries, causing blockages leading to heart disease and stroke.1 HDL, famed as the “good” cholesterol, removes
cholesterol from the tissue, delivering it to the liver for bile formation or excretion.8-9 HDL has been linked to lowering the
risk of heart disease and stroke.1 However, recent studies have shown dietary cholesterol is not significantly impactful on
serum cholesterol levels as once believed.10,11 The culprit would be saturated and trans fats.7,10,11
Lifestyle habits, such as diet and physical inactivity1, and genetic influence, increases our chances of
having high cholesterol.10 Many foods that are high in cholesterol, are also high in saturated fat, but an
exception is shrimp.11 Choosing lean and nutrient dense proteins such as egg is a great option for low
cholesterol.11 Soluble fiber will bind to cholesterol and exit the body through the gastrointestinal tract, and
foods rich in soluble fiber are whole grains, beans, and fruits and vegetables.7 Polyunsaturated fat lowers
LDL cholesterol, and foods rich in this are nuts and vegetable oils.7
It is important to remember to get checked for high cholesterol via blood test, especially if there is a family
history of “heart disease, diabetes, or a family history of high cholesterol”.1
Works Cited
1.
Centers for Disease Control and Prevention. High Cholesterol Facts | cdc.gov. U.S Department of Health & Human Services. Published May 15, 2023. https://www.cdc.gov/cholesterol/facts.htm#:~:text=Nearly%2025%20million%20adults%20in
2.
Jaipuria G, Ukmar-Godec T, Zweckstetter M. Challenges and approaches to understand cholesterol-binding impact on membrane protein function: an NMR view. Cellular and molecular life sciences: CMLS. 2018;75(12):2137-2151. doi:https://doi.org/10.1007/s00018-018-2789-9
3.
Rone MB, Fan J, Papadopoulos V. Cholesterol transport in steroid biosynthesis: Role of protein–protein interactions and implications in disease states. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids. 2009;1791(7):646-658.
doi:https://doi.org/10.1016/j.bbalip.2009.03.001
4.
Harvard Health Publishing. How it’s made: Cholesterol production in your body - Harvard Health. Harvard Health. Published July 31, 2019. https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body
5.
Zhang J. Cholesterol content in cell membrane maintains surface levels of ErbB2 and confers a therapeutic vulnerability in ErbB2-positive breast cancer. Cell Communication and Signaling. 2019;17(1). doi:https://doi.org/10.1186/s12964-019-0328-4
6.
Qamar A, Bhatt DL. Effect of Low Cholesterol on Steroid Hormones and Vitamin E Levels. Circulation Research. 2015;117(8):662-664. doi:https://doi.org/10.1161/circresaha.115.307345
7.
American Heart Association. What Is Cholesterol? www.heart.org. Published November 6, 2020. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
8.
University of Texas Medical Branch. Cholesterol Metabolism. Utmb.edu. Published 2009. https://www.utmb.edu/pedi_ed/Obesity/page_19.htm
9.
Cherian G. VIII. Lipids, Transport, Deposition, and Metabolism. openoregonstateeducation. Published online April 14, 2019. https://open.oregonstate.education/animalnutrition/chapter/chapter-
8/#:~:text=Blood%20lipids%20are%20transported%20as,and%20outer%20proteins%20(apolipoprotein).
10.
Fernandez ML, Murillo AG. Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions. Nutrients. 2022;14(10):2168. doi:https://doi.org/10.3390/nu14102168
11.
Soliman G. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients. 2018;10(6):780. doi:https://doi.org/10.3390/nu10060780
17

N U T R I N E W S
T E A M
S P O T L I G H T :
K A T I E A L J I A N
W H A T I S Y O U R D E G R E E A N D
W H A T I N S P I R E D Y O U T O
P U R S U E I T ?
My degree is in Nutrition and dietetics. I
decided to pursue this profession
because I have always loved the health
field and wanted to help people. I also
have had a passion for food and the
delectable tastes we can create so I
thought this would be the perfect path.
W H A T H A S B E E N Y O U R
F A V O R I T E P A R T O F Y O U R
P R O G R A M ?
Being able to learn more every day about
food and our bodies and the way it all
correlates to what we put into our bodies,
that’s my favorite part.
W H A T H A S B E E N T H E
M O S T C H A L L E N G I N G
P A R T O F Y O U R
P R O G R A M ?
What is your
favorite color?
Emerald green
What is your
favorite food?
Sushi
What is your
favorite book?
Twisted Love by
Ana Huang
The most challenging part of the
program was the labs I had to take with
my classes. The lab portion of the courses
require just as much work as lecture. So, it
is important to also prioritize those.
18

A L L A B O U T
K A T I E A L J I A N
W H A T H A S B E E N T H E
M O S T C H A L L E N G I N G
P A R T O F Y O U R
P R O G R A M ?
W H A T C L U B S A R E Y O U
I N V O L V E D I N A T U N F ?
W H A T A C T I V I T I E S D O
Y O U E N J O Y D O I N G
O U T S I D E O F Y O U R
A C A D E M I C S ?
W H A T A D V I C E D O Y O U
H A V E F O R O T H E R
S T U D E N T S ?
The most challenging part of the
program was the labs I had to take with
my classes. The lab portion of the courses
require just as much work as lecture. So, it
is important to also prioritize those.
Currently I am only involved in NutriNews.
However, I am trying to get involved in
more UNF clubs.
I play flag football for the UNF
intramurals, and I have dabbled in
intramural basketball. I love art and
painting in my free time along with
reading
Staying on top of your work and studying
is the best thing you can do for your
academics. Health wise I would say just
make sure you are eating and drinking
enough water because when you are
busy it is easy to forget.
19

Vitamins and Minerals
T H E R O L E O F P O T A S S I U M I N
C A R D I O V A S C U L A R H E A L T H
By: Madison Cashman
Cardiovascular diseases continue to pose a significant global
health challenge. This calls for a need of a deeper
understanding of factors influencing heart health. One factor
gaining prominence is potassium, a mineral that plays a crucial
role in maintaining cardiovascular well-being.
20

H O W T O O L I T T L E
P O T A S S I U M M A Y
C O N T R I B U T E T O
C A R D I O V A S C U L A R
D I S E A S E
Studies have found a significant link
between low potassium levels and
vascular calcification, a process
associated with atherosclerosis.
Insights from mouse studies reveal
the impact of potassium on arterial
stiffness and calcification, shedding
light on potential preventive and
treatment strategies. 1
U N D E R S T A N D I N G T H E
M E C H A N I S M
Building upon the research, it is
important to explore the
mechanisms through which
potassium influences vascular
calcification. By examining changes
in protein expression within
vascular smooth muscle cells, the
study identifies the activation of
specific proteins and increased
autophagy as critical components
in the calcification process when
potassium levels are low. 1
H O W P O T A S S I U M H E L P S Y O U R H E A R T
Beyond its role in triggering the heart to
pump blood through the body, potassium
extends its influence ranging from muscle
functionality and nerve conduction to kidney
filtration. 2 These multifaceted contributions
make potassium an essential element for
maintaining the balance required for optimal
cardiovascular function.
T H E B E N E F I T S O F P O T A S S I U M
Expanding on potassium's benefits, a diet rich in
potassium can positively impact blood pressure
regulation. It also touches upon the indirect link
between potassium and cholesterol, explaining how
potassium-rich diets align with heart-healthy
dietary patterns. 2 The role of potassium in
maintaining a regulated heartbeat is extremely
important, especially for individuals with rhythm
problems.
21

F O O D S R I C H I N P O T A S S I U M
Understanding the significance of potassium in
cardiovascular health prompts a closer look at
potassium-rich foods. Incorporating these into
one's diet can be a practical and enjoyable way
to enhance heart health. Some notable sources
include:
22
Vegetables:
Potatoes
Tomatoes
Spinach
Beans
Peas2
Fruits:
Bananas
Oranges
Strawberries
Avocados
Dried fruits (raisins, apricots,
prunes, and dates)2
Other Sources:
Dairy products
Whole grains
Meat
Fish2
Beverages:
Orange juice2
References:
1. How too little potassium may contribute to cardiovascular disease. National Institutes of Health (NIH). Published October 23, 2017.
https://www.nih.gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovasculardisease#:~:text=Previous%20studies%20have%20shown%20that
2. Hoffman M. How Potassium Helps Your Heart. WebMD. Published October 27, 2008. https://www.webmd.com/heart-disease/potassiumand-your-heart

S P O R T S N U T R I T I O N
The Relationship Between Dietary
Fat and Athletic Performance
B Y : A N D R E A B U T L E R
Dietary fat is fat that derives from food
and is broken down into fatty acids that
enter the bloodstream for readily available
and stored energy. 1 In addition, fat has a
role in absorbing fat-soluble vitamins and
providing a functional and structural
component to cell membranes. Dietary fat
is classified as a lipid that contributes to
the taste, texture, and energy content of
food. 1 There are three main categories of
fat. These categories are saturated (SFA),
monounsaturated (MUFA), and
polyunsaturated (PUFA). 2 The difference
between the three categories of fat lies in
specific characteristics such as chain
length and desaturation level. 1
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SFAs only have single bonds, become
solid at room temperature, and have
short, long, or medium-chain fatty acids.
Trans-fatty acids have more than one
double bond in the trans configuration
so while categorized as MUFAs, trans fat
is structurally similar to SFAs. MUFAs have
one double bond, become a liquid at
room temperature, and have long-chain
fatty acids. One main class of MUFAs is n-
9 fatty acids. PUFAs have more than one
double bond, become a liquid at room
temperature, and have long-chain fatty
acids. The main classes of PUFAs are n-3
fatty acids and n-6 fatty acids. 1 In terms
of food sources, SFAs are mainly found in
animal fats such as milk, butter, cheese,
and meats. 2 The majority of MUFAs and
PUFAs are contained in plant and seed oils
such as olive oil, canola oil, nuts, and
avocados. 1 Trans fats primarily derive
from partial hydrogenation of plant oils;
however, a small proportion comes from
ruminant animal products. 1
Although carbohydrates and protein
are the main fuel sources for athletes
during high-intensity exercises, fat
plays a crucial role in providing
performance and health benefits. 3
Athletes should consume mostly MUFAs
and PUFAs due to their positive effects
on the gut microbiome. Additionally,
they are easier to utilize as a fuel source
compared to SFAs and trans fats. 3
There is inconsistent evidence on the
effect of fat intake on gut bacteria and
functions; however, studies show that
fish oil and unsaturated fatty acid intake
increased probiotics, Lactobacillus,
and Bifidobacterium . 4
In comparison, saturated fat reduces
bacterial numbers and increases the
excretion of short-chain fatty acids
(SCFA). Athletes can utilize SCFA as a
precursor for gluconeogenesis when
energy demands are high. Furthermore,
the effect of fat on gut bacteria
depends on the type of fatty acid that
reaps several benefits on exercise and
overall health. For example, n-3 fatty
acids are a type of PUFA found in fish,
walnuts, and seeds. Studies show that
n-3 fatty acids support brain health,
lower blood pressure, aid in postexercise
muscle recovery, reduce
inflammation, and increase endurance
ability. 4
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Thielecke and Blannin discovered that
anaerobic endurance improved after
supplementation with 4.9g
eicosapentaenoic acid (EPA, 5n-3) and 1.4g
docosahexaenoic acid (DHA, 6n-3) over four
weeks in a group of soccer players. 5
Furthermore, the researchers found that
smaller amounts of EPA and DHA tended to
reduce mean exercise heart rate and
improved heart rate recovery for
recreational participants compared to
athletes. Thielecke and Blannin determined
that the difference for this outcome is
higher metabolic flux in athletes which may
require them to consume more EPA and
DHA to obtain the benefits. 5
To explore the effective use of n-3 fatty
acid supplementation on athletes,
Kawamura et al. conducted a randomized,
controlled trial to discover if perilla oil, a
rich α-linolenic acid, fuels energy and
improves gut function for female volleyball
athletes. 4 Having a healthy gut can
improve energy metabolism during exercise
and can prevent inflammation and fatigue;
ultimately, contributing to a negative
recovery. The researchers gathered thirtysix
participants and divided them into three
groups according to their perilla oil intake:
high oil intake (HOI) 9g/d, low oil intake
(LOI) 3g/d, and placebo supplementation
(PLA) group. The athletes were told to
maintain their regular diet, training, and
lifestyle during the intervention. Areas of
measurement included body weight, body
composition, gut microbiota, bacterial DNA
from feces, and a constipation score to
assess any difficulty with defecating, the
presence of abdominal pain, or infrequent
bowel movements.
In terms of the study results, there were no
significant differences in anthropometric
measurements between groups. Upon
examining the fecal microbiota for bacterial
changes, Kawamura et al. discovered that
Proteobacteria significantly decreased
post-intervention compared to preintervention
for participants in the HOI
group. In addition, Firmicutes significantly
decreased post-intervention compared to
pre-intervention for participants in the LOI
group. In contrast, Bacteroidetes
significantly increased post-intervention
compared to pre-intervention for
participants in the LOI group. Furthermore,
the constipation score significantly
decreased in the HOI and LOI groups
compared to no change demonstrated in
the PLA group. Overall, the researchers
found that 3g/d of perilla oil in eight weeks
can increase the abundance of Butyrate -
producing bacteria and relieve constipation
in trained female volleyball players. The
increase in Bacteroidetes for the LOI
group, in turn, decreased the F:B ratio
leading to the production of SCFA. For this
study, low amounts of perilla oil supported
to suppression of constipation and
increased bacteria to improve gut function
in high-intensity trained athletes improving
performance. 4
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In contrast, SFAs and trans fats should be
limited since these fats do not have the
same benefits for athletes. Excessive
amounts of SFAs and trans fat contribute to
a high risk of cardiovascular disease and
obesity. 2 In addition, these fats can
increase inflammation causing an athlete's
muscles to get sore making it difficult to
recover from exercising. 6 Furthermore,
specific trans fatty acids influence the
regulation of lipid metabolism,
inflammation, and oxidative stress which
can negatively impact an athlete’s
performance. 7 For instance, vigorous or
prolonged exercise can increase the
production of reactive oxygen species
(ROS) in cells that promote redox
disturbances; thus, resulting in oxidative
damage on a cellular level. 8
This type of cellular consequence can be
demonstrated at rest and during exercise
because ROS are continually produced in
both segments. Therefore, if the oxidative
damage is not properly addressed it could
eventually lead to an athlete having a
muscle injury. 8 Overall, dietary fat is
essential for growth, provides satiety, and is
a source of long-term energy. 6 The
amount of fat an athlete consumes
depends on their energy needs and sports’
intensity. However, in terms of fuel for
exercise, trans fat and SFAs should be
limited during training and competitions
due to the increased risk of inflammation
and injury. 6 On the other hand, MUFAs and
PUFAs display a range of benefits that
athletes can obtain by consuming sources
rich in n-3, n-6, and n-9 fatty acids such as
fish, nuts, avocados, and oils. 1,4 As such,
these fats should remain a natural part of an
athlete’s diet to improve performance.
References
1.Field CJ, Robinson L. Dietary Fats. Adv Nutr. 2019;10(4):722-724. doi:10.1093/advances/nmz052
2. DiNicolantonio JJ, O'Keefe JH. Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity. Mo Med.
2022;119(1):69-73.
3. NSWIS Nutrition Team. An athlete’s Guide to Understanding Dietary Fat. NSW Institute of Sport (NSWIS). February 18, 2020.
https://www.nswis.com.au/nutrition/an-athletes-guide-to-understanding-dietary-fat/.
4. Kawamura A, Nemoto K, Sugita M. Effect of 8-week intake of the n-3 fatty acid-rich perilla oil on the gut function and as a fuel
source for female athletes: a randomised trial. British journal of nutrition. 2023;129(6):981-991. doi:10.1017/S0007114522001805
5. Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A
Narrative Review. Nutrients. 2020;12(12). doi:10.3390/nu12123712
6. Flack KD, Hays HM, Moreland JE. Dietary fat and athletic performance. FCS3-622 University of Kentucky. February 2019.
http://www2.ca.uky.edu/agc/pubs/FCS3/FCS3622/FCS3622.pdf.
7.Oteng AB, Kersten S. Mechanisms of Action of trans Fatty Acids. Adv Nutr. 2020;11(3):697-708. doi:10.1093/advances/nmz125
8. Powers SK, Deminice R, Ozdemir M, Yoshihara T, Bomkamp MP, Hyatt H. Exercise-induced oxidative stress: Friend or foe? Journal
of sport and health science. 2020;9(5):415-425. doi:10.1016/j.jshs.2020.04.001
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