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  Structure  Physical characteristics  Name  Hydrogen atom  The shape of a protein often dictates its function in the body

 Hold aa’s together  Formation of peptide bond  Water created _____________  Breaking peptide bond  Water used _____________  How many amino acids does a polypeptide have?

 Hold aa’s together  Formation of peptide bond  Water created Condensation  Breaking peptide bond  Water used Hydrolysis  How many amino acids does a polypeptide have?  More than 10 amino acids

Essential 123456789123456789

Nonessential  1  2  3  4  5  6  7  8  9  10  11

EssentialNonessential  Leucine  Isoleucine  Valine  Histidine  Lysine  Methionine  Phenylalanine  Threonine  tryptophan  Alanine  Arginine  Asparagine  Aspartic acid  Cysteine  Glutamic acid  Glutamine  Glycine  Proline  Serine  Tyrosine

 Build proteins needed by the body  Metabolized by liver and muscle for energy  Gluconeogenesis  BCAA Essential aa’s Leucine Isoleucine Valine Can be metabolized directly by muscle for energy Found in dairy, meat, wheat protein, soy and whey protein

 Essential  Cannot be produced  Nonessential  Produced by the body using essential aa’s  Conditionally essential aa’s become essential under unusual circumstances  Tyrosine Made from phenylalanine  Cysteine Made from methionine  Arginine Essential during stress, serious illness and growth spurts

 Scale used to determine if proteins are complete  PDCAAS  High quality proteins-what qualities do all high quality proteins share?

 High quality proteins-what qualities do all high quality proteins share? 1. Derived mainly from animal sources 2. Contain extra amino acids that can be used for making other amino acids 3. They are more easily digested by the body compared to lower quality proteins 4. They are also complete proteins

1. May contain all essential amino acids 2. Lower levels of one or two aa’s 3. Limiting amino acid 4. All plant products – except soy

 Athletes who are strict vegetarians should complement proteins  Grains  Lack lysine  High in methionine  Legumes  Lack methionine  High in lysine

 Combining proteins to provide a full complement of amino acids  Proteins that cannot be made by the body and thus must be consumed in the diet  Protein sources that supply all of the essential amino acids  Only from plant sources

 1.  2.  3.  4.  5.  6.  7.  8.

 Provide structure  Regulators of cell functions  Maintain fluid and pH balance  Edema  Buffer lactic acid  Transport substances  Energy source  Make enzymes  Hormones  Immune function

 Anabolic pathways  Require energy  Result in formation of more complex molecules  Catabolic pathways  Release energy  Result in breakdown of molecules

 Instructions for making proteins lie in the nucleus in the strands of DNA  Transcription  Transcription results in mRNA formation  mRNA delivers instructions to ribosomes  Translation  tRNA delivers amino acids  Protein is constructed

 Do any of you take aa supplements?  Do you think they are necessary for athletes?

 May be necessary for athletes with huge calorie and protein needs  Endurance athletes  Performance  No studies linking performance  Risks  Banned substances  Carrier competition

 RDA  General population gm/kg  Athletes – gm/kg  AMDR  10-35% of calories

 RDA: gm/kg  180 pounds ÷ 2.2 kg/pound = 82 kg  82 kg x 1.4 gm/kg = 115 gm  82 kg x 2.0 gm/kg = 164 gm  Range = gm protein/day  AMDR 10-35% of calories  3200 kcal x 0.10 = 320 kcal from protein  320 protein kcal ÷ 4 kcal/gm = 80 gm protein  3200 kcal x 0.35 = 1120 protein kcal  1120 protein kcal ÷ 4 kcal/gm = 280 gm protein  Range = gm protein/day  Overall recommendation gm protein/day

 RDA: gm/kg  AMDR 10-35% of calories  Overall recommendation ____________ gm protein/day

 RDA: gm/kg  180 pounds ÷ 2.2 kg/pound = 82 kg  82 kg x 1.4 gm/kg = 115 gm  82 kg x 2.0 gm/kg = 164 gm  Range = gm protein/day  AMDR 10-35% of calories  3200 kcal x 0.10 = 320 kcal from protein  320 protein kcal ÷ 4 kcal/gm = 80 gm protein  3200 kcal x 0.35 = 1120 protein kcal  1120 protein kcal ÷ 4 kcal/gm = 280 gm protein  Range = gm protein/day  Overall recommendation gm protein/day

 Protein slows absorption  24 hours leading up to exercise  3-6 oz lean protein  Significant source of low GI carb  Small amount of unsaturated fat  Eat 1-3 hours prior to exercise  Three different food groups Protein-rich food Carbohydrate-rich food

 Protein not a major energy source during exercise  Intake leads to higher VO 2 and perceived exertion  BCAA  Leucine, isoleucine and valine  Can be metabolized by muscle for energy  Levels drop after 3 hours of exercise  Not currently recommended

 Amino acid composition  Amino acid concentration of blood  Timing of protein feeding  Desired effect is hyperaminoacidemia  Achieved with free-form amino acids and complete proteins Whey, soy and casein  Hydrolyzed proteins  Proteins and carbs together within 3 hours  6-20 grams of essential amino acids

 What level of protein, carbohydrate and fat is recommended for this athlete and sport? Discuss how each nutrient is utilized when the athlete is actively participating in the sport.  Due at the end of Unit 6  Submit to Dropbox for Unit 6  The student will prepare a 6 – 8 page paper (with references) to address this portion of the project answering the following questions:

 1. The student prescribes correct percentages of carbohydrate, protein and fat in the diet for the athlete and sport. 2. The student correctly illustrates the steps in carbohydrate metabolism during athletic activity. 3. The student describes the storage of carbohydrate in the athlete. 4. The student correctly illustrates the steps in protein anabolism in the athlete and sport. 5. The student correctly illustrates the steps of protein catabolism in the athlete and sport. 6. The student describes the use of fat as an alternative energy source for athletes.

 Thank you for your kind attention and participation  Good luck on your projects!  Any questions?