Download Sports Nutrition

Sports Nutrition
Protein
Learning Outcomes
Understand the basic concepts of protein
Describe protein in relation to sports
performance
Protein
Chief role is to build and repair tissue
Function as hormones: Insulin
Transport vital substances throughout the body: haemoglobin
Serve as contractile elements in muscle tissue: actin and myosin
Can be used as energy - starvation
1g = 4kcal
10-35% in daily diet
Daily protein intake per
capita
Structure of protein
Amino acids are the building blocks of protein
20 in total
12 non-essential
8 essential (EAA’s)
Essential and Nonessential
20 different amino acids
8 essential or primary
Cannot be made in the body
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Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
12 non-essential or secondary
Can be made in the body
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Alanine
Arginine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Histidine
Proline
Serine
Tyrosine
Why is it needed in our
diet?
Growth and repair
Body needs all 20 present simultaneously for
protein synthesis to occur
Synthesis = the creation of new skeletal muscle
proteins
Continued..
8 AA that the body cannot make
Build new tissue and help with cellular repair which takes
place when muscles are recovering
If you do not get enough EAA’s in your diet, the body will
not extract the maximum nutrients from protein sources ,
and the calories in the protein will be stored as fat
Remember..
Excess protein cannot be stored in your body like
glycogen
If protein intake exceeds requirements to support growth
and repair, excess is used for immediate energy or
converted to fat or carbs and stored
Deamination happens (surplus AA’s are taken to the
liver and broken down if there is an excess of protein
intake)
Quality of protein
The food cycle has a great impact on the food we
consume, if cattle are not treated right, have poor quality
food or mistreated this will affect the quality of the protein
Factory processing can further damage and destroy
animal produce by adding water, bulking agents,
additives and preservatives
https://youtu.be/mKwL5G5HbGA
Foods that contain all
EAA’s
Complete Proteins
Contain all 8 EAA’s
Animal origin
Foods lacking in one or
more of EAA’s
Incomplete proteins
Plant sources
Which athletes may require
additional protein?
Supplements
You need about 2500/2000kcal on average (no activity)
x it by your intake 10-35%
i.e. 2500 x 15% = 375kcals
375 ÷ 4 = 93.75g
Protein bar (80g) = 27.5g of protein
Protein cookie (75g) = 50g of protein
Protein shake (50g) = 39g of protein
Requirements
Exercise increases protein breakdown and
therefore dietary requirements
10-35% of total kcal intake should come from
protein rich foods
Requirements
Protein intakes (g/kg/bw) for sedentary and physically active
individuals
Hâf - 22, 5-7 1 hour HIIT sessions per
week, weighs 55kg
Gareth - 24, weight trains 6-7 days
per week for 60-90 minutes. he has
been training at this level for the past
two years, weighs 90 kg
Charlotte - training for a 5k race, runs
1-3 miles 4-5 days per week, weighs
68kg
Calculate their protein needs
g/kg/bw
Sedentary
0.8
Strength trained - maintenance
1.2-1.4
Strength trained, gain muscle mass
1.6-1.7
Endurance trained
1.2-1.4
intermittent - high intensity training
1.4-1.7
Weight restricted
1.4-1.8
Nutrient timing
Before
Suggested to consume 0.15-0.25 g/kg BW of protein + 1-2 g/kg BW CHO 1-4
hours prior to training
Why?
Provide energy for muscle cells
↓ catabolism of muscle tissue
↓ gastric emptying
↑ muscle protein synthesis
Gradual release of nutrients into blood stream
Prevent hunger during training/competition
After
Critical for recovery
↑ rate of protein synthesis
Positive protein balance is dependent on:
AA composition
AA blood concentration
Timing of feeding
Recommendations
Whole food is preferred - why?
Consume complete protein - foods containing essential amino acids
Pair with a carbohydrate
Window of Opportunity (Anabolic Window)
How much?
30 minutes - 3 hours after exercise
6-10 grams of EAA's or 6-20g complete protein
Examples: Chocolate milk, yogurt w/ nuts
**TASK**
Design the ultimate protein fueled meal, consisting of
complete and incomplete proteins
*Ingredients, Recipe, Cooking Method*
Calculate nutritional content (calories) and % that protein
represents in your meal
Remember the daily amount you worked out earlier