We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy

Sport Nutrition: Fat Essay Sample

  • Pages: 6
  • Word count: 1,423
  • Rewriting Possibility: 99% (excellent)
  • Category: sport

Get Full Essay

Get access to this section to get all help you need with your essay and educational issues.

Get Access

Introduction of TOPIC

What is it and why do we need it?

Fat is often regarded as the bad nutrient that causes weight gain and is generally associated with poor health, this however is not the case and ‘healthy’ fats should make approximately 30% your calorific intake. Like carbohydrates and protein, fats are calorific nutrients and so every gram of fat equals 9 calories, this is the main reason why people on a high fat diet put on more weight then those on a high carbohydrate or protein diet.

Fat is needed for:-

* Improves skin

* Protects internal organs

* Carries fat soluble vitamins

* Adds taste and the feeling of satisfaction to a meal

* Can help improve/maintain testosterone levels

* Provides a high-energy form of fuel during exercise.

Types of fats

Fats can be split into ‘good’ and ‘bad’, the good fats are associated with good health with the bad fast being more commonly associated with the stereotypical views regarding fat.

The good fats are known as Unsaturated, these come from seeds and oils and tend to be liquid at room temperature. The benefits of these fats are that they don’t sit in your arteries, and so don’t clog them up. These fats also help protect the body from the bad fats, known as saturated, which tend to be solid at room temperature and come from animal products. The bad fats can build up in the arteries and can cause health problems such as high blood pressure and heart complications. The good fats help to clear the bad fats from the body, helping to prevent there build up in the arteries.

Trans Fats

These are a form of bad saturated fat that are heavily associated with heart conditions, diabetes & weakened immune function as they significantly increase the levels of LDL cholesterol (the bad kind) in the body. Trans fats are a form of processed vegetable fats, hydrogen is added, and so these fats are sometimes referred to as hydrogenated vegetable oils. This turns the fats from a liquid to a solid at room temperature. These fats tend to settle within the arteries, are more likely to be stored as body fat and are less easy to breakdown as energy

These are used in processed foods such as pastries, pies, sausage rolls, cakes, doughnuts, biscuits, cookies, crisps and other confectionary food as well as in takeaways for frying food. They are used because they help improve the shelf life and texture of a food while being cheap to buy and use from a manufactures point of view.

Ways of reducing t

rans fats from the diet include * Check food labels for the word

Sorry, but full essay samples are available only for registered users

Choose a Membership Plan
‘hydrogenated’ or ‘partially hydrogenated’ and avoid foods where this appears near the beginning of an ingredients list

* Aim to have snacks that are listed as baked from then fried, i.e. basked potato crisps or oven chips rather then fried.

* Ask what takeaways and restaurants what oils they use to cook food.

* Blot oil from chips, burgers, sausage, bacon, grilled steak, chicken

* Dry fry food in a non-stick pan or add a small amount of olive oil.

Mono-unsaturated & Polyunsaturated

These are the good fats that that your body likes to use as fuels and can do so efficiency because they do not solidify within the body. Polyunsaturated fats come from vegetable while monounsaturated comes from nuts and seeds, both types of fats are healthy and are used effectively by the body and are far less likely to be stored as fat compared to saturated and trans fats.

In recent years evidence has shown that certain fats are better then others with regard to health, these are known as essential fatty acids, these are still called fats because they have the same calorific value as regular saturated and unsaturated fats (9 calories per gram) but have numerous health benefits. The most commonly heard of essential fatty acid is Omega 3.

The benefits of Omega 3 are: –

* May help reduce body fat stores

* Helps the body control blood sugar levels

* Helps the body use more fat during exercise why storing more carbohydrate within the muscle cells.

* May reduce the bodies ability to store fat within fat cells

* Helps lower LDL cholesterol (bad cholesterol that sticks to the inside of your arteries)

* Raises HDL cholesterol (good cholesterol that helps clear LDL cholesterol from the body)

* Protects the heart.

* May help reduce muscle and joint inflammation.

* Improves brain function & memory.

Sources of fats

Omega 3 / Unsaturated


Flax seed oil

Red Meat

Hemp Seeds

Full fat dairy / cheese

Pumpkin Seeds

Crisp / Chips


Sausage / Sausage rolls

Walnuts / nut oil

Burgers / sausage / fried chicken

Rape Seeds / oil

Takeaways (kebabs, curries, Chinese)


Pastries and cakes, doughnuts

Soya beans

Pies, sausage rolls

Olive / Olive Oil

Pork Scratchings

Wheat germ

Coconut & Palm oil

Sunflower Seeds




Ways of reducing ‘bad’ fat intake.

* Cut all visible fat off meat & bacon

* Remove skin off chicken / turkey before eating

* Buy extra lean or lean mince beef or turkey mince rather then regular mince.

* Buy low fat sausage or sausage with a higher percentage of meat

* Grill foods or dry fry rather then deep frying

* Use vegetable oil (i.e. olive) rather then animal fats for frying (i.e. lard)

* Grate cheese rather then slice when using for sandwiches, this helps cover the safe surface area but while using less cheese

* Limit takeaways, doughnuts, chocolate, cakes, biscuits, and burgers to treats rather then regular additions to your diet.

* If the above foods are eat, reduce your regular portion size (i.e. eat half the chocolate bar and eat the other half another day)

* Blot food with paper towels after cooking to removes excess fat

Ways of increasing you healthy fat intake

* Sprinkle hemp, pumpkin and sunflower seeds on salads and breakfast cereals.

* Add nuts to salads, breakfast cereals, natural yogurts or raisins as a snack.

* Switch from white bread to wholemeal or granary bread.

* Have wholegrain cereals for breakfast (shredded wheat, Weetabix or porridge)

* Use brown rise and wholemeal pasta rather then white varieties.

* Eat fatty fish at least once per week (mackerel, herring, salmon & trout)

* Add Flaxseed oil to smoothies, salads & cereals

We can write a custom essay on

Sport Nutrition: Fat Essay Sample ...
According to Your Specific Requirements.

Order an essay

You May Also Find These Documents Helpful

A legend in the world of NHL...

Bob Probert, not just any name you hear out on the street but the name of a legend in the world of NHL Hockey. Don cherry a hockey legend himself once said “when people think of Bobby Probert they think of ‘enforcer’ and they should. He was the best… but Bobby was much more than just an enforcer. He could play the game”-Don Cherry. Bob tragically passed away July 5th, 2010 when boating with his family. Bob started writing his biography three years before his passing with his co-writer Kirstie McLellan. They had completed almost three quarters of the book before his passing. Bob’s wife Dani Probert since then made it her goal to see his dream fulfilled of the book being completed and his story shared with millions. Bob not only wrote the book to talk about his hockey career but to share the truth about everything from his...

The Values of Sport for Children

The value or the importance of sports in children are understood by discovering the advantages and the disadvantages that are associated. For a fact, it understood that officials are concerned about children health affected by the sports that they participate in. For example, the U. S. government changed their national policy of youth ice hockey by changing the ages required to play the sport from eleven-year-olds - twelve-Sportyear-olds to thirteen-year-olds - fourteen-year-olds in 2011 due to the statistics that provided children injury rate at each specific age group. By looking at the advantages in personal health, injuries that could be associated depending on different sports played and their prevention methods, the statistics of children getting injured and lastly looking at how children are introduced to sports proves the fact that sports has a positive value in children. Sports or physical activity is the foundations of early development of the youth...

Do women deserve equal prize money?

The issue that I am researching is ‘Do women deserve equal prize money?’ The issue I am going to be analyzing is if women do get paid the same as men for sport and that they should if they don’t get paid the same. This is an issue because women do work as hard as men in sports and shouldn’t be underestimated. They play the same amount of time and have the same scoring system. The public and media also compare them to men the same. In some sports, the people do believe that men sports are more likable and people watch more of men’s sports. Which I think that in some sports the men do get more interest and women get watched in more feminine sports. To which they should be paid equally for no matter what women play and how many people watch them. In some sports like...

Popular Essays


Emma Taylor


Hi there!
Would you like to get such a paper?
How about getting a customized one?