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Ns425 u5summary

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NS425 U5 Summary

NS425 U5 Summary


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Transcript

  • 1. Proteins
    NS425 Sports Nutrition
    Thursday at 8pm
    Stacey Day, MS, RD, LDN
  • 2. Define the classifications of protein and their metabolic functions.
  • 3. Protein Classification
    Number of amino acids
    Dipeptide
    Tripeptide
    Oligopeptide
    Composition
    Complete
    Incomplete
    Quality
    High
    Low
  • 4. High-Quality Protein
    A complete protein
    Contains extra amino acids for protein synthesis
    Good digestibility
    Usually from animal-derived foods
    Photo © Mark Adams/Superstock
  • 5. Low-Quality Protein
    An incomplete protein
    One or more limiting amino acids
    Usually from plant-derived foods
    Photos courtesy of the USDA
  • 6. Complementing Proteins
    Complementing proteins are incomplete proteins that when eaten together provide a full complement of all essential amino acids.
    Photo © PhotoDisc
  • 7. Discuss specific foods that contain protein and recommendation intake for athletes.
  • 8. Protein Sources
  • 9. How much protein should be consumed 4 to 24 hours before competition?
    Lean protein sources
    3 to 6 oz. turkey, fish, soy
    Or
    8 to12 fl. oz. dairy
    Or
    Complementing low-fiber plant sources
  • 10. How much protein should be consumed 0 to 4 hours before competition?
    Focus should be on CHO
    Small amounts of protein okay —2 to 4 oz.
    Lean protein sources preferable
  • 11. What about protein consumption during competition?
    Protein can serve as an energy source.
    Consumption during exercise questionable.
  • 12. What about protein consumption after competition?
    6 to 20 grams of high-quality protein
    Casein
    Whey
    Soy
    Essential amino acids are key.
    Should be consumed within 3 hours after competition.
    Hydrolyzed protein sources are absorbed more quickly.
  • 13. Discuss amino acid supplementation and its impact on performance
  • 14. Questions to Ask about Protein Supplements
    What is the quantity of protein or amino acids in the product?
    Is the supplement necessary?
    What is the cost?
    Will it enhance performance?
    Does the supplement have any harmful effects?