Protein Flashcards
protein
carbon, hydrogen, oxygen and nitrogen combine to form amino acids. Create PRO when 2+ a.a. combine
best source of PRO
animal foods
Pro quality
nitrogen balance = bodies ability to retain nitrogen
General Guidelines for PRO consumption
- Eat wide variety of plant/animal foods
- Increased seafood –> decreased CVD risk
- Animal provides essential a.a. & minerals
- Plant provides CHO, fiber, and phytochemicals
Breakdown of PRO*
*liver is critical
Protein –> polypeptides –> amino acids
Major fcns of PRO
- Structural (!)
- Transport
- Enzyme
- Energy
- Mov’t
Strength Activity PRO guidelines
1.4-1.8 kg/g day to:
repair damaged muscle tissue
build tendon & ligament density
Endurance Activity PRO Guidelines
1.2-1.4 g/kg daily to:
minimize sports anemia
oxidative enzyme dvlpmt
mitochondiral dvlpmt
Dietary PRO for ATHLETES
~15% daily E intake from PRO
Consume PRO wth CHO pre/post workout (4:1-6:1 CHO:PRO 1-3 hrs post ex)
Be prudent regarding PRO intake
High PRO diets
very little evidence for ergogenic effect
may decrease muscle soreness
Glucosamine and Chondrotin
- synthesixed by A.A’s & found in cartilage
- recommended for arthritis and degenerative jt disease (build/maintain articular cartilage)
- Research shows it does help (decr. inflammation in cartilage)
Creatine general
combines with phosphate –> creatine phosphate –> increased ATP production
Creatine Effects on performance
Increases performance overall
- increase ~20% in muscle creatine
- increase in max force/endurance
- increase in sprint/intermittent sport performance (soccer)
Creatine Problems
- Banned by NCAA
- excess creatine excreted (added stress on kidney)
- diluted electrolytes –> increase in cramping
Long term PRO deficiency
- weakened immune syst
- growth/dvlpmt issues
- muscle atrophy
- death
