1. NS 425: SPORTS NUTRITION UNIT 5: PROTEINS Kaplan University

2. Objectives What are proteins What is nitrogen balance How much protein should an athlete consume Are protein supplements beneficial Protein and activity Case study

3. What are proteins? Protein: Large organic compounds made of amino acids arranged in a linear chain and joined together by peptide bonds between the carboxyl and amino groups of adjacent amino acid groups Amino Acids: molecule containing both amine and carboxyl functional groups

4. What are proteins? How many essential and non-essential proteins do we have? What is the difference between a “complete” and “incomplete” protein? ◦ Provide an example(s)

5. What is nitrogen balance? Nitrogen in- Nitrogen out = Nitrogen status What groups would be in positive nitrogen status? What groups would be in negative nitrogen status?

6. Amount to consume Type of Athlete Daily grams of protein/ kgBW Sedentary 0.8 g pro/kgBW Strength athlete 1.4-2.0 g pro/kgBW Endurance athlete 1.2-2.0 g pro/kgBW Team sport 1.2-1.6 g pro/kgBW Weight gain/loss 1.6-2.0 g pro/kgBW

7. Sample Menu Breakfast: - 2 cups of oatmeal with ¼ cup of mixed nuts (18 g) - 2 hard boiled eggs (13 g) - 1 cup 1% milk with 1 scoop Whey Protein mix (14 g) Lunch at Panera: - 12 oz bowl of chicken noodle soup (9 g) - ½ turkey sandwich on whole wheat bread with Swiss cheese and 1 tsp light mayonnaise (15 g) - 1 piece of French bread (5 g) - 16 oz Special K protein water (5 g) Dinner: - 2 cups pasta tossed with 1 tablespoon olive oil and ¼ cup of pine nuts (17 g) - 1 piece of garlic bread (4 g) - 1 tossed salad with ¼ cup light Ranch dressing (2 g) - 6 oz of grilled chicken breast with ½ cup red sauce (42 g) - 1 cup 1% milk with 1 scoop Whey Protein mix (14 g) Total protein: 158 gm protein

8. Vegetarian Diets Can an athlete be a vegetarian? Are there any additional concerns a vegetarian might have if they are an athlete? Can a vegetarian get adequate protein from non-animal sources? What are some examples of vegetarian protein sources/meat alternatives?

9. Protein Supplements ProsCons

10. Activity and Protein Choose lean proteins 4-24 hours prior to training. How much should someone consume at this time? Small amounts of lean protein consumed 4 hours prior to training, but what source of nutrient is more important?

11. Activity and Protein Should any protein be consumed during the training or event? Should I consume protein after training or an event and if so why?

12. Case Study Jamar is 17 and a starting linebacker on his football team. He is 6’0” tall and weighs 175 lbs. His coach recommends he gains 10-15 lbs within the next 8 months, but not at the sacrifice of his speed and quickness. Jamar eats home cooked, well-balanced meals for breakfast and supper. At breakfast he also drinks a mega-protein shake containing 56 gm of protein. For school lunch, he has 2 tuna or chicken salad sandwiches with potato chips and milk. He has a mid- morning and mid-afternoon snack, which is a protein bar (24 gm of protein/bar). He works out in the high school weight room 2-3 times per week in the late afternoon. He snacks right before bed and that is usually the mega-protein shake that contains 56 gm of protein. ◦ Is Jamar getting enough protein to achieve his goals? ◦ What are the recommended guidelines for protein intake for an athlete wanting to gain weight? ◦ Is it detrimental to consume a diet containing too much protein?

13. Thoughts