Module 3.2 Flashcards
Why is protein important?
Protein is an essential nutrient in the diet, being used to manufacture body proteins that have important structural and functional roles in the human body.
Structural proteins
needed to build connective tissue, cell membranes and muscle cells
Regulatory proteins
act as enzymes or transport vehicles
Proteins are made up of
various sequences of about 20 different amino acids. Nine of these amino acids are essential and must come from the diet or from the breakdown of other proteins in the body.
minor fuel source during excersize
Some amino acids are used as a minor fuel source during exercise.
Do athletes require more protein?
- Endurance athletes in heavy training require extra protein to cover a small proportion of the energy costs of their training and to assist in the repair and recovery process after exercise.
- Strength athletes, who are interested in gaining muscle size and function, require more protein in the early stages of very intensive resistance exercise
adolescents protein requirments
Athletes who are growing, such as adolescents, have additional protein requirements.
grams of protein per kg of body mass required for sedentary individual
0.8
g of protein/ kg required for general training program
1.0
g/protein per kg of endurance althlete
1.2-1.6
g of protein/kg required for endurance athelte extreme training program
2.0
strength althete undertaking heavy training program g of protein/kg
1.2-1.7
adolescent athletes g of protein/kg
2
Do athletes need to eat more protein-rich foods?
athletes provide protein intakes that are well in excess of 1.2-2.0 g/kg body mass per day - especially in the case of strength-training athletes. Therefore, there is no justification for special high protein eating strategies for sport.
It seems that some athletes swear by high-carbohydrate diets,
while others have moved to high-protein diets? Who is right?
there is no need to take one extreme view or the other. Many athletes do not realise that it is possible, and beneficial, to consume a diet that achieves the muscle’s carbohydrate fuel needs, as well as providing a protein intake that easily meets the increased protein needs for sport.
a combination of carbohydrate and protein is the best way to meet sports nutrition goals
How does timing and teamwork of protein and carbohydrate
work?
Muscle and body protein metabolism is a constant balance between protein breakdown and protein rebuilding. During exercise the balance shifts towards protein breakdown, while during recovery the balance tips in the opposite direction.
consuming protein immidetately after excersize does what
appears to enhance muscle uptake and retention of amino acids, and promote a more positive protein balance.
It is still not clear whether these benefits are apparent when the 24 hour picture
Snacks or light meals that achieve this team-work include
Flavoured yoghurt
* Flavoured milk drinks
* Fruit smoothies
* Liquid meal supplements (e.g. Sustagen Sport)
* Sandwiches with meat, cheese, chicken or peanut butter fillings
* Breakfast cereal and milk
* Sports bars
Can athletes have too much protein?
High protein intakes can increase the amount of calcium excreted in the urine. This may cause problems with athletes at risk of weakened bones
High protein intakes based on the consumption of large amounts of animal foods (e.g. meat and dairy foods) can result in a greater fat intake.
High protein intakes may increase fluid requirements
excessive focus on high protein foods may displace other valuable foods (e.g. fruit and vegetables) or other important nutrients such as carbohydrate and fibre from the diet.
Can athletes have too little protein?
Failure to consume sufficient protein on a regular basis may cause muscle to be broken down to ensure a continual supply of essential amino acids in the body
what types of athletes consume not enough protein
- Athletes on low energy diets trying to achieve or maintain a lower body mass/body fat level, especially those undertaking extreme restriction to lose weight rapidly
- Athletes restricting dietary variety, fussy eats, alergies, etc
Are protein supplements useful?
They tend to provide very large amounts of protein and little other nutrients. There is no need for the amount of protein provided by many supplements and there is certainly no justification for the extra cost.
most suitable protein supplement
provides both protein and carbohydrate.
Good alternatives to protein supplements include
include homemade fruit smoothies, liquid meal supplements such as PowerBar Protein Plus powder and 20 g skim milk powder added to regular milk.
