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EQF Level 5 Professional Diploma
Professional Diploma in Sports Nutrition
Module 1
Lesson 3:Proteins & Fats for Exercise
Protein
Structure of Protein
Structure of Protein
Amino acids
1. Isoleucine2. Leucine3. Valine4. Lysine5. Methionine6. Phenylalanine7. Threonine8. Tryptophan9. Histidine10.Arginine11.Selenocysteine
Essential
1. Arginine2. Cysteine3. Glutamine4. Glycine5. Proline6. Tyrosine
Conditionally Essential
1. Alanine2. Aspartic acid3. Asparagine4. Glutamic acid5. Serine
Non-Essential
1. Valine2. Leucine3. Isoleucine
Branched-Chain
Essential Amino Acids
PhenylalanineValineTryptophan
ThreonineIsoleucineMethionine
HistidineArginineLeucineLysineSelenocysteine
PVT TIM HALLs
Functions of Protein
➢ GROWTH & REPAIR of tissues and cells➢ Enzymatic function- all enzymes are
proteins➢ Transport function- Act as carriers for other
nutrients e.g. haemoglobin carries oxygen➢ Hormonal function- e.g. insulin➢ Immune function- antibodies fight illness➢ Buffering function- maintain pH balance of
the blood➢ Dietary energy- 4 kcal/ g (17KJ)➢ Protein is the most satisfying nutrient
➢ Amino Acid Metabolism: 10-15% of total energy production
➢ Used as fuel in aerobic metabolism
Energy Metabolism
Fed State Fasted State
• Amino acids travel to liver• Liver uses amino acids for
protein synthesis• Excess converted to glucose
or fatty acids• Stored as glycogen or in
adipose tissue • Excess amino acids can also
be sent to muscle for protein synthesis
• Amino acids sent to liver from muscles
• Converted to glucose
• Used for energy
Functions of Protein
Protein Requirements
However
➢Protein needs of athletes and regular exercisers are higher than those of average individual
➢Protein needs also differ depending on aims and type of sport
WHO: recommends 0.80g/kg body weight per day
Or 0.36g/lb body weight for the average adult
Group Protein intake (g/kg/day)
Protein intake (g/lb/day)
Sedentary Individual 0.80 0.36
Elite endurance athletes 1.2-2.0 0.54 – 0.90
Moderate-intensity endurance athletes (a) 1.2 0.54
Recreational endurance athletes (b) 0.8-1.0 0.36-0.45
Team sports/power sports 1.4-1.7 0.63-0.77
Strength/resistance athlete 1.5-2.0 0.68-0.90
Athlete on fat-loss programme 1.6-2.0 0.72-0.90
Athlete on weight-gain programme 1.8-2.0 0.81-0.90
(a) Exercising approximately four to five times per week for 45-60 min(b) Exercising four to five times per week for 30 min at a moderate intensity
Adapted from Burke & Deakin, Clinical Sports Nutrition, 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006,Fink & Mikesly, Practical Applications of Sports Nutrition 4th ed. 2015
Protein Requirements
Sarah
➢ Elite recreational soccer player
➢ Trains 3 times a week
➢ Weight trains once a week
➢ Weight 58kg/127.6lbs
Group Protein intake (g/kg/day)
Protein intake (g/lb/day)
Sedentary Individual 0.80 0.36
Elite endurance athletes 1.2-2.0 0.54 – 0.90
Moderate-intensity endurance athletes (a) 1.2 0.54
Recreational endurance athletes (b) 0.8-1.0 0.36-0.45
Team sports/power sports 1.4-1.7 0.63-0.77
Strength/resistance athlete 1.5-2.0 0.68-0.90
Athlete on fat-loss programme 1.6-2.0 0.72-0.90
Athlete on weight-gain programme 1.8-2.0 0.81-0.90
Protein Requirements
Sarah
Protein: 1.4-1.7g per kg0.63-0.77g/lb BW
Daily Protein needs (kg):Between (58 x 1.4) =81.2gand (58 x 1.7) = 98.6g
81.2g – 98.6g Protein per day
High Biological Value: when a protein contains the essential amino acids in a proportion similar to that required by humans
Low Biological Value: when the protein is missing one or more essential amino acids are scarce
When 2 incomplete proteins are eaten together they can compensate each other
Sources of Protein
What is Biological Value?
Functions of Protein
High Biological Value (HBV) Low Biological Value (LBV)
Meat Plants
Poultry Legumes
Fish Grains
Eggs Nuts
Milk (cow, goat, soya) Seeds
Cheese Beans
Yoghurt Vegetables
Sources of Protein
Food Portion Size Amount of Protein (g)
Beef fillet steak (cooked-fried) 100g 30
Chicken breast skinless (cooked-roasted) 100g 33
Grilled salmon 100g 24
Cottage cheese 100g 13
Skimmed milk 200ml 7
Boiled egg 1 medium 6
Peanut butter 1 tablespoon 4
Cashew nuts 10 nuts 2
Tofu 125g 10
Quorn mince 100g 12
Sources of Protein
➢ No advantage for performance
➢ Once needs are met additional protein will not be converted to
muscle
➢ Drink plenty of water to avoid dehydration
➢ Increased risk of osteoporosis through calcium excretion is largely
unfounded
➢ Excess protein was once thought to cause liver or kidney damage,
however this has never been demonstrated in healthy people
Too Much Protein?
Fat
Functions of Fat
➢ Supply fuel for cells- 9Kcals/ g (38 KJ)
➢ ENERGY DENSE
➢ Provide essential fatty acids
➢ Act as a carrier for fat soluble vitamins (A,D,E,K)
and antioxidants
➢ Insulate the body and provide a reserve of energy
➢ Protective layer for the organs
➢ Form brain tissues, nerves cell membrane
➢ Main intake from unsaturated
➢ Omega 3 fatty acids may be of particular benefit
Structure of Fat
95% of dietary fats are triglycerides
Other forms of dietary fat are:1. Cholesterol2. Phospholipids3. Sterols4. Carotenoids
➢ Carbohydrates and fat are the main sources of fuel for exercise
➢ Fat is stored in: adipose tissue and intramuscular
➢ Adipose tissue- muscle fuel- 70,000+ stored calories
➢ Intramuscularly- 1,500calories stored within muscle cells
➢ Fatty Acids provide more ATP per molecules
➢ Body can’t burn fats as fast as carbohydrates
Storage Fat
Light Moderate High(Intensity)
En
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Romijn JA. et al. (1993) Am J Physiol. 265(3 Pt 1):E380-91.
Fat as fuel for exercise
➢ During prolonged aerobic exercise in endurance athlete – fat can contribute up to 75% of energy
➢ Some endurance athletes adapt high fat diets
- glycogen sparing
➢ High fat ( ~ 65-70% calorie intake) and low CHO (< 20% calorie intake)
Fat in the Athletic Diet
Problems consuming high-fat diet:✓Lethargy✓Mild headaches✓Fatigue✓Impaired ability to perform
Currently insufficient evidence to recommend that athletes “fat load” during training or before competition
Fat Loading
High fat diet v high carb diet
➢ Low carbohydrate diet = < 20% of calorie intake from CHO
➢ No RDA set for total fat intake
➢ Focus is on hitting CHO and PRO targets
➢ Fat then makes up calorie balance
➢ Consumption of fat should not fall below 15% of
total energy intake
➢ Restricting fat may impair performance
Fat in the Athletic Diet
American College of
Sports Medicine (ACSM): 20-35%
Aim for a fat intake between 20 -35%
of calories
UK Government:
<35%
How Much Fat?
Sarah
2250 kcal/day
2250÷100 = 22.5 kcal (1%)22.5 x 20 = 450 kcal (20%)450 ÷ 9 = 50g
2250÷100 = 22.5 kcal (1%)22.5 x 35 = 787.5 kcal (35%)787.5 ÷ 9 = 87.5g
50g – 87.5g Fat per day
Fats During Exercise
Not Recommended
Q&A
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EQF Level 5 Professional Diploma