February Issue 2024

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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