Sports Nutrition Protein.

Slides:



Advertisements
Similar presentations
Proteins Principal funding provided by USDAs Food Stamp Program, an equal opportunity provider and employer, helping limited income Californians buy more.
Advertisements

Sports Nutrition Macronutrients.
Air is a mixture of gases, including oxygen and nitrogen
AMINO ACIDS. This image shows the chirality of amino acids/cis-trans versions of the amino acids alanine and proline. Credit: T Blundell and N Campillo,
Lecture October 2013 Most of this lecture taken from Chapters 6,7 of Rolfes et al(Understanding Normal and Clinical Nutrition (Nutrition 2104/2106.
WHAT IS PROTEIN?.
PROTEIN-Part One NFSC 303 – Nutrition and Fitness McCafferty.
An Agriscience Lesson Plan: Protein Needs. Understand the amounts and kinds of protein needed in feeding livestock Learn the essential amino acids and.
Proteins By Jennifer Turley and Joan Thompson © 2016 Cengage.
HELPING PRE-MARATHONERS ACHIEVE THEIR BEST NUTRIENT TIMING “Let food be thy Medicine and Medicine be thy food.” -Hippocrates, Father of Medicine.
By: Ricky Bailey.  What is a sport supplement?  They are products used to enhance athletic performance that may include vitamins, minerals, amino acids,
Nutrition for Muscle Development Chapter 4 Read pgs: , , Table 4.2 (pg 86)
Topic: Nutrition Aim: Describe the nutrients that are needed by the human body. Do Now: Start ISN activity. HW: Finish the ISN activity. Collect FIVE different.
Sports med 2. How Our Bodies Use Food as Fuel  It takes hours to stock/restock the energy your muscles need!  Digestion Liquefied food is sent.
William Peifer Nutrient Timing: The Future of Sports Nutrition By: John Ivy and Robert Portman And Nutrient Timing: Exercise Physiology Notes By: Dr.
Nutritional Factors in Athletic Performance trength/footballnutrition.pdf ?svr=www.
SPORTS NUTRITION.
Proteins, amino acids and exercise. Proteins and amino acids Proteins Proteins the most important biological compounds needed for life the most important.
Overview: Protein Protein Requirements Supplements vs. Food
By: DR Norhasmah bt. Sulaiman Department of Resources Management and Consumer Studies Faculty of Human Ecology Universiti Putra Malaysia PROTEIN.
Jonny DupreMichael CadmanMax Tomi Jilliane DouglasAdam Muhtaseb CreatineProteinAbsorptionAminoAcids CreatineProtein Absorption Amino Acids.
Amy Habeck, MS, RD, LDN.  Series of amino acids  Central carbon atom  Bound to amino group (NH 2 )  COOH-carboxylic acid group  Carbon side chain.
Poultry Improvement Contest Protein. Proteins Proteins are organic compounds made from amino acids. They contain carbon, hydrogen, oxygen, nitrogen, and.
PROTEIN. A nutrient found in all living things. It contains nitrogen and is responsible for the formation, maintenance, and repair of the body’s tissues/
Aim: How does the nucleus control the activities of the cell? There are two main functions of the nucleus: 1. Contains the codes  protein 2. Cell division.
Nutrition The study of nutrients and how the body uses them.
Protein & Amino Acids. Components of Protein Amino acid chains (up to 300 AA) Amino acid consists of: 1. Amine group (NH3+) 2. Hydrogen 3. Carboxyl group.
Sport Books Publisher1 Nutritional Requirements: Types and Sources of Nutrients.
Lecture 6a- 15 October 2014 Most of this lecture taken from Chapters 6,7 of Rolfes et al(Understanding Normal and Clinical Nutrition (Nutrition 2104/2106.
AFTER COMPETITION RECOVERY
Body System Project Animal Nutrition Chapter 41 Kristy Blake and Krystal Brostek.
Sports and Protein Metabolism Dept. Exercise Health Science National Taiwan College Physical Education.
Nutrition for Athletes. Determinants of the Athlete’s Energy Requirements During intense exercise – Carbohydrate stored in muscles and liver (glycogen)
CARBOHYDRATES, FATS, PROTEINS Nutrition. 8-1 Objectives Name the three classes of nutrients that supply you body with energy Describe the roles that carbohydrates,
NUTRITION AND NUTRIENTS. Nutrition is the study of nutrients and how the body utilizes them. Nutrients include carbohydrates, lipids, proteins, vitamins,
Nazia Sadat RD, LDN, MS, MPH Seminar 7 Protein. Today We will be talking about Protein What are proteins? Components of protein Protein in its quality.
Overview: Protein Protein Requirements Intake for athletes Adequate calories Supplements vs. Food High protein diet Building Muscle Protein before, during.
MIKE BAZARNICKI Amino Acid Supplements. What Are They? Proteins are macromolecules constructed from long strings of units called amino acids Building.
Proteins Foods I: Fundamentals.
Overview: Protein Protein Requirements Supplements vs. Food
Sports med 2 Nutrient Timing.
Nutrition for Exercise and Sport Energy Systems Applying the Principles of Nutrition to a Physical Activity Programme.
Proteins.
PROTEIN.
PROTEINS PROTEIN.
Diet for a person with a 10km run in a weeks time
Proteins.
Nutritional Guidelines for Active Individuals Applying the Principles of Nutrition to a Physical Activity Programme.
Diet and Energy balance
1. Explain how the study of living materials requires understanding of chemistry. The human body goes through many chemical reactions in daily functioning.
DO NOW: As an athlete, what % of your diet should be:
Note Final Exam-please check final schedule.
Exercise physiology diet & nutrition
By Jennifer Turley and Joan Thompson © 2016 Cengage
Proteins.
PROTEIN By: DR Norhasmah bt. Sulaiman
Note Final Exam-please check final schedule.
88/9/17 دکتر باقری مقدم.
©2002 Learning Zone Express
Nitrogen Balance.
Nutrition and Metabolism
Proteins Module 1.3 © 2013 Cengage.
CH2 H N C OH O Amino Acids and Dipeptides H N C O R1 OH R2.
4 Protein and Exercise Protein and Exercise Dr Iftikhar Alam chapter 4
SPORTS NUTRITION 28 NOVEMBER 2017.
Note Final Exam-please check final schedule.
By Jennifer Turley and Joan Thompson
By Jennifer Turley and Joan Thompson
SPORTS NUTRITION 22 NOVEMBER 2010.
Presentation transcript:

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