This is the material I use to teach my students about the importance of nutrition. I have 16 short and relevant topics to share in 8-10 minutes with classes and teams. These were developed by Michell Rockwell (Sports dietitian and now professor at Va Tech. Universality). We worked together at NC State and she coached me through my CSCCa college strength coaches certification.

1. Topic #4
Protein

2. • Protein is an essential macronutrient for
athletes.
• Many people think protein provides energy for• Many people think protein provides energy for
muscles, but it is actually only a minor
contributor to energy production.

3. • Protein’s main role is building and repairing
body tissues (muscles, tendons, ligaments,
skin, etc.).
• Enzymes, hormones, and other important• Enzymes, hormones, and other important
body components are made up of protein.
• Many transporters in the body (such as
hemoglobin which transports oxygen in blood)
are made up of protein

4. Protein Needs for Athletes
• Athletes need more protein than non-exercisers (about 2X as
much), but remember that more is not better. Excess is stored
as body fat and can cause other problems.
• To calculate your protein needs, multiply your goal body weight• To calculate your protein needs, multiply your goal body weight
(pounds) X .8
– Example: If your goal weight is 180 pounds
180 X .8 = 145 grams of protein needed per day
– If you are still growing or are trying to gain a significant amount of muscle, try
1 gram of protein for every pound you weigh.

5. Protein in Foods
• Each of the following has about 10 grams of protein:
1 ounce meat, poultry, fish, or seafood
2 eggs or egg whites
1 cup of milk or yogurt; 1 ounce cheese1 cup of milk or yogurt; 1 ounce cheese
2 T peanut butter or 1/3 cup nuts
½ cup beans
2 ounces tofu or ½ cup edamame
½ sports bar

6. Amino Acids
• Proteins are made up of various combinations of
the 20 different amino acids (the “building
blocks” of protein)
Essential amino acids are those the body can’t• Essential amino acids are those the body can’t
make and thus must be consumed
– Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine
• Foods contain different combinations of amino
acids, so a variety of protein sources is
recommended to ensure needs for all are met

7. Think Lean
• Choose lean, low fat protein sources like
grilled meats, skim milk, reduced fat dairy, egg
whites, beans, soy, and nuts.
• Foods like bacon, sausage, bologna, hot dogs,
fried meats, whole milk, and ice cream do
contain some protein, but also high amounts
of unhealthy fats and calories. They can
contribute to undesired body fat gain.