Fats and Endurance:
By Sally Warner MA PhD and Kris Walker MD

What are fats?
Fats are organic compounds composed of a glycerol backbone with fatty acids attached to it. There are three primary types of fatty acids: saturated, monounsaturated (MUFA), and polyunsaturated (PUFA). Saturated fatty acids are those that only have single bonds between the carbon atoms and all remaining bonds are filled with hydrogen atoms. These are common in animal fats. Trans fatty acids fall under this category, although they are not naturally occurring. Instead, trans fatty acids are engineered by hydrogenating unsaturated fatty acids to create a solid, more stable fat product. The second type of naturally occurring fatty acid, MUFAs, has one double bonded carbon atom. MUFAs are found in olive oil, canola oil, peanut oil, as well as other products. Lastly, PUFAs have more than one double bond. The PUFAs can be further broken down into two major groups of essential fatty acids, the omega-6 series and the omega-3 (Kruger and Horrobin, 1997). Omega-6 fatty acids are found in corn oil, soybean oil, and most other vegetable oils, as well as pastries. Examples of where omega-3 fatty acids are found are: walnuts, canola oil, flaxseed oil, salmon, sardines, and other fish. Below is a diagram for clarification.

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Coaches Corner

Vegetarian Eating
Bob Seebohar, MS, RD, CSSD, CSCS

The term vegetarianism is used loosely with many athletes from those who just do not eat red meat to those who do not eat any animal products at all. Here are some of the more common categories of vegetarian diets:

Lacto-vegetarian: no animal foods at all but includes milk and milk products (yogurt, cheese, cottage cheese) Lacto-ovo-vegetarian: no animal foods at all but includes eggs, milk and milk products. Vegan: no animal foods at all.

I have met some athletes who fall into a couple of the different categories and those who also eat fish but no other meats. It doesn’t really matter what type is followed or for what reasons. What is important is how this can affect your health and performance.

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Quick Tip
By Robert Kunz MS

Mix your carbohydrate sources
The latest clinical research shows a mix of carbohydrate sources provides superior utilization and endurance over a single carbohydrate source. During-exercise formulas that rely strictly on either complex carbohydrates, or strictly on a single source of simple sugar, will not perform as well as formulas that provide a mix of different carbohydrate sources. EFS™ drinks and bars are formulated to deliver a mix of complex and simple carbohydrates to maximize performance and absorption, whether you go a short or long distance.

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