protein Flashcards
Complete vs incomplete proteins
- Complete proteins contain all essential amino acids
*Incomplete proteins – deficient in one or more amino acid
complimentary proteins
combining two incomplete protein sources to
result in a complete protein
examples of comp. proteins
Rice and beans
Peanut butter sandwich
Tofu with rice
Yogurt with nuts
Whole grain cereal with milk
Quinoa salad with black beans &
feta
once protein is digested…
Protein synthesis
* To make hormones or neurotransmitters
* Can have amino group removed and then can be oxidised for energy
* Can enter a certain point of the TCA Cycle
* Can be used to form glucose
* Can be used to form fatty acids
* The amino group can be accepted by a keto-acid to form another AA
(transamination) or can be removed to form free ammonia (deamination) which is
used to form glutamine or converted to urea in liver and excreted in urine
protein turnover
continuous process of synthesis (creation) and degradation (breakdown) of proteins within cells
how to know how much protein an athlete needs
Type of athlete
* Body size, composition
* Type of activity or training stimulus
* Timing of training session/activity
* Stage of the athlete in training
* Any other considerations (age, vegan/vegetarian/practicalities etc.)
* Majority of athletes will achieve adequate protein intake because simply they tend to
eat more.
* However, certain groups may be at risk- younger athletes, vegetarian/vegan, overall
low energy consumption
why do endurance athletes need protein
increase oxidation of AA’s when CHO and fat stores used
up. Endurance athletes also need to repair damaged muscle protein. Signalling
processes may also guide development of important proteins such as proteins in
mitochondria
intense training protein amount
1.4-
1.8g/kg/day
moderate/intense training
1.2-2.0 g/kg/day
timing and protein intakes to maximise metabolic adaptation
post exercise = r approx. 24 hours after that is enhanced by ingesting 20-25g high quality
protein (with approx. 10g of Essential Amino Acids) in early recovery phase (0-2 hrs)
recommened intakes depending on athlete
- Endurance athletes: 1.2-1.6 g/kg/day
- Strength athletes: 1.6-1.7 g/kg/day
- Game players 1.2-1.4 g/kg./day
fast and slow digesting proteins
WHEY- FAST
* CASEIN- SLOW
* SOY- FASTER THAN CASEIN BUT SLOWER THAN WHEY
Branch Chain Amino Acids BCAA’s
reduce net muscle breakdown in muscle
during exercise, increase muscle mass, healthy
immune system, reduce fatigue and enhance
performance via brain effects
BCAA’s examples
valine, leucine, isoleucine
leuine is important why?
Muscle
Protein Synthesis
risks of very high protein diets
calcium excretion in urine -could lead to reduced bone densit , Dehydration, controversial outcomes at present.
