1. Sports Nutrition
Protein

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

3. FATS

4. 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

5. Daily protein intake per capita

6. Structure of protein Amino acids are the building blocks of protein
20 in total
12 non-essential
8 essential (EAA’s)

7. 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

8. 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

9. 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

10. 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)

11. 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

12. Foods that contain all EAA’s
Complete Proteins
Contain all 8 EAA’s
Animal origin

13. Foods lacking in one or more of EAA’s
Incomplete proteins
Plant sources

14. Which athletes may require additional protein?

15. Supplements You need about 2500/2000kcal on average (no activity)
x it by your intake 10-35%
i.e 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

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

17. Requirements Hâf - 22, 5-7 1 hour HIIT sessions per week, weighs 55kg
Gareth - 24, weight trains 6- 7 days per week for 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
Strength trained, gain muscle mass
Endurance trained
intermittent - high intensity training
Weight restricted

18. Nutrient timing

19. Before
Suggested to consume g/kg BW of protein 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

20. After Critical for recovery ↑ rate of protein synthesis
Positive protein balance is dependent on:
AA composition
AA blood concentration
Timing of feeding

21. 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

22. **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

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