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One gram of fat contains on average 9 kcal of energy, which is double the amount of carbohydrates or protein. There are various kinds of fatty acids, depending on their structure and function during metabolism. The quality of fats (determined by the composition of fatty acids) is very important for top athletes: the wrong choices can lower performance, endurance and can even cause infections or inflammations. This is also true when athletes consume too little fat. Especially unsaturated fats are of importance.
The duration and extent of physical activity determines how much energy can be utilized from fats. Only with a lot of oxygen can fats be converted into ATP. Fat burns best during mid to medium level activities performed over periods longer than 30 minutes.
During training periods, the body will start burning triglycerids first. Triglycerids are the chemical form of most fats in the body. They are also present in our blood. After they are depleted, muscles get energy from the fat cells under the skin or certain parts of the body. The depot of fat cells can provide an almost unlimited amount of energy.
By the way, fatty acids are not just an energy provider, they are also essential as transport vehicles for the fat-soluble vitamins A, D, E and K, as building blocks for cell membranes and important hormones. There are unsaturated and saturated fats. The unsaturated fats can be further divided into Omega 6 and Omega 3 fatty acids, which are deemed to be especially healthy. Ideal sources of unsaturated fats are rapeseed and olive oil, which are often used by athletes.
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