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)

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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

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