Sports Nutrition Protein

Learning Outcomes Recap fats Understand the basic concepts of protein Describe protein in relation to sports performance

FATS

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 Non-essential 20 different amino acids 8 essential or primary Cannot be made in the body 12 non-essential or secondary Can be made in the body Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine 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 https://youtu.be/GnI64N7Uhoc

Requirements Exercise increases protein breakdown and therefore dietary requirements 10-35% of total kcal intake should come from protein rich foods

Requirements 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 -31, training for a 5k race, runs 1-3 miles 4-5 days per week, weighs 68kg Calculate their protein needs What are your protein needs? Protein intakes (g/kg/bw) for sedentary and physically active individuals g/kg/bw Sedentary 0.8 Strength trained - maintenance 1.2-1.4 Strength trained, gain muscle mass 1.6-1.7 Endurance trained 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

Research Task What is the role of each of these essential amino acids? Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine