Second Protein most important nutrient for the body and muscles Consistently turned over and metabolized for energy Excess is excreted, so daily intake is important
Amino acids linked together `building blocks of proteins' Composed of Carbon
Oxygen
>2 AA = protein
Hydrogen Nitrogen
Peptide bonds amine group attaches to acid group of another AA
Forms water Hydrolysis using water to
Structure
break down proteins/peptide bonds High protein diet?
Primary Secondary Tertiary
20 amino acids main role? 9 essential amino acids
Come from diet
11 Nonessential amino acids Conditionally essential amino acids
Tyrosine Cysteine
Number of amino acids Dipeptide Tripeptide Oligopeptide polypeptide Composition Complete Incomplete and complimenting Quality High Low
A complete protein Contains extra amino acids for protein synthesis Good digestibility Usually from animal derived foods
Photo Mark Adams/Superstock
An incomplete protein One or more limiting amino acids Usually from plant derived foods
Photos courtesy of the USDA
Complementing proteins are incomplete proteins that when eaten together provide a full complement of all essential amino acids.
EX: rice and beans, oatmeal with nuts and soy milk or stir fired veg with rice
Photo PhotoDisc
Tissue building Cell functioning
Hormones
Body functioning
Immune function Fluid balance
Enzymes biochemical reactions
Energy source
Structure to muscles and tissues
Nitrogen balance is an indicator of nitrogen status and thus protein intake. 1. Positive balance 2. Negative balance 3. Equilibrium Equals: (Nitrogen in) (Nitrogen out)
Endurance athlete who weighs 63kg. 63kg x 1.2 g = 75g protein 63kg x 2g = 126g How protein much protein does a strength athlete who weighs 80kg need per day?
How much protein does a strength athlete who weighs 80kg need per day? 80kg x 1.4 = 112g protein 80kg x 2 = 160g protein per day
Total energy intake Carbohydrate availability Exercise intensity and duration Training status/fitness level Dietary protein quality Age
With CHO availability if low CHO then protein is used for energy and not sparing them As training intensity and duration increase, so does protein requirement
Protein is higher when exercise is initiated and then returns to baseline Vegetarians need more pro
Dietary
sources or supplements? What is the quantity of protein or amino acids in the product? Is the supplement necessary? What is the cost? Will it enhance performance? Does the supplement have any harmful effects?
Other
substances in product? Unaware of the content of product
4 to 24 hours prior to exercise:
Balanced highCHO
meals/snacks Familiar foods CHOs, not proteins, should predominate CHO =~ 60 to 70% of total calories
Photo Photodisc
Lean protein sources
3 to 6 oz. turkey, fish, soy, lean
proteins Or 8 to12 fl. oz. dairy Or Complementing lowfiber plant sources
Focus should be on CHO Small amounts of protein okay -- 2 to 4 oz. Lean protein sources preferable Avoid high fat sources high fat meats, full fat dairy, nuts and seeds
Protein can serve as an energy source.
energy
AA liver glucose =
Consumption during exercise questionable.
6 to 20 grams of highquality protein
Casein Whey Soy
Essential amino acids are key. Should be consumed within 3 hours after competition. Hydrolyzed protein sources are absorbed more quickly predigested proteins Combination?