Here are a few key points regarding the use of protein supplements:
- Protein supplements can be useful for athletes and individuals who struggle to meet their daily protein needs through diet alone. They provide a convenient way to boost protein intake.
- However, protein supplements should not replace whole foods as the primary source of protein. A diet with a variety of protein-rich foods is ideal for overall nutrition.
- The research on whether protein supplements can further enhance muscle protein synthesis beyond what can be achieved through diet alone is mixed. For most active individuals, meeting protein needs through food is sufficient.
- Whey protein in particular has research showing it can modestly increase muscle protein synthesis after exercise compared to casein or soy protein.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
Learn about which sports supplements and ergogenic aids are effective! Registered Dietitian Nutritionist David Wiss MS RDN shares the latest research and his professional experience.
Jobfit Health Group provides occupational healthcare and workplace health solutions for business and industry across Australia.
Our healthcare professionals can provide your workforce with group or individual health and wellness sessions, assisting with improvement in productivity and reduced absences.
This presentation provides information about nutrition and weight management.
Email us info@jobfit.com.au for more information.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Whether you are just starting to exercise, or you’ve been training for years, it’s important to consider nutrition to see best results. This workshop will cover pre-exercise, during exercise, and post-exercise nutrition & hydration strategies.
Learn about which sports supplements and ergogenic aids are effective! Registered Dietitian Nutritionist David Wiss MS RDN shares the latest research and his professional experience.
Jobfit Health Group provides occupational healthcare and workplace health solutions for business and industry across Australia.
Our healthcare professionals can provide your workforce with group or individual health and wellness sessions, assisting with improvement in productivity and reduced absences.
This presentation provides information about nutrition and weight management.
Email us info@jobfit.com.au for more information.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Whether you are just starting to exercise, or you’ve been training for years, it’s important to consider nutrition to see best results. This workshop will cover pre-exercise, during exercise, and post-exercise nutrition & hydration strategies.
Nutrition At Work: Fuel your team. Fuel your business. League Inc.
Cars don’t run on empty. Neither do your employees. If you want to maximize your team’s output, you need to start with their input—what they’re putting in their bodies, that is.
League, along with Holistic Nutritionist Mandy King, present a look at nutrition at work and how to fuel your team and your business in our latest webinar. Learn:
- how to boost productivity and focus by bringing nutrition into the office
- which commonly catered meals are leaving your team sluggish and tired
- how to choose healthy office snacks—on a budget
- key ingredients for stocking your office kitchen
- how to create a healthier workplace culture by shifting from junk foods to super foods
Talent identification and Selection in Elite Sport CoachingBeth Barz
This slidedeck is what I used to form the basis of a full day workshop at the Canadian Sport Institute - Ontario on how to evaluate talent and then to select athletes to make the best team. This could also inform business leaders in helping to select and develop the best team possible.
The ONE Diet: What you need to know about food, health, nutrition and weight ...Simon Shawcross
This is a presentation by the authors of "The ONE Diet" on modern foods, nutrition, diet and the psychology of weight loss and healthy eating.
The book is authored by Georges Philips and Simon Shawcross, with a foreword by Doug McGuff, MD.
Available for purchase on Amazon, iTunes, Barnes & Noble and all major retailers.
Presentation designed by ioannakoliou.com
Your Coaching Philosophy underpins and aligns everything you do as a coach. Ensuring your coaching philosophy is clear and coherent can help provide you with clarity, direction and focus.
For more lessons for teaching topics and main ideas, purchase my unit on TeachersPayTeachers: http://www.teacherspayteachers.com/Product/Main-Ideas-and-Details-in-Nonfiction-Text-106756
This is a lecture I presented to the staff at the Edge of South Burlington about the importance of periworkout nutrition for hard trainers as well as ways to set up a diet around it.
No matter if you’re a world-class athlete or fitness enthusiast, from fueling to recovery, muscle building to fat burning, you are what you eat. Maintaining strong performance and energy levels to take your game to the next level involves much more than just keeping in shape.
Whey protein has gone through a number of phases over the years, from being used solely by bodybuilders to now being used by athletes, casual exercisers and fitness aficionado at all levels.
A detailed PPT on Most important sports nutrition supplements like BCAAs (Branched chain amino acids), Proteins, Creatine, Omega 3, Glucosamine, Multivitamins, Green Tea, Caffeine, Glutamine, Nitric Oxide. You will learn information about them. A short PPT by www.sportsnu.in
The diet and nutrition required for any sportsperson are different and tailored to the specific needs and training regime of the person. The diet varies with the sport and it is required to consult a sports nutritionist for it.
Similar to Module 6 mcc sports nutrition credit course- protein and exercise (20)
2. PROTEINS
Amino acids linked by peptide chains for
proteins
The body requires 20 different amino acids
• alanine, arginine, asparagine aspartic acid, cysteine, glutamine, glutamic
acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, prol
ine, serine, threonine, tryptophan, tyrosine, valine
3. Complete vs Incomplete Proteins
Complete - Contain the essential amino acids in the right ratio to
maintain nitrogen balance and allow tissue growth & repair.
Incomplete - Lacks one or more essential amino acid
4. Roles of Protein
1. Protein in nervous and connective tissues do not participate in
energy metabolism
2. Amino acid alanine Plays a key role in providing CHO fuel via
gluconeogenesis during prolonged exercise
3. During strenuous exercise of long duration, alanine - glucose
cycle accounts for 40 - 50% of liver's glucose release.
5. PROTEIN UTILIZATION
• Protein utilization depends on how well the total energy
expenditure is met by the intake of food
• Inadequate total energy intake forces the athlete to burn
protein
• This depletes muscle protein which is not desirable
• Protein requirement is about 20% of total calorie intake OR
1.2 to 1.7g/kg body weight
7. Protein Requirement for Endurance
Exercise
Endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-
1) (approximately 1.5 times the current RDA)
Serious endurance athletes need protein above the normal adult
RDA for:
• maintenance
Of LEAN MUSCLE
• growth
• repair
• optimum immune system function
8. Not providing sufficient
protein will lead to lethargy,
anaemia and will cancel
beneficial effects of
exercise.
In fed individuals protein is meant to contribute 1-8% to
the energy expended depending on the sex and the
duration of the athletic competition.
9. • Protein is used in prolonged, continuous, moderate to
intense activity (endurance)
• 5-10% of the energy needs for endurance exercise (>90
minutes) may come from protein.
• Protein synthesis is suppressed during exercise and
stimulated when physical activity ends.
• Endurance exercise appears to improve the efficiency of the
body to utilize nitrogen.
• Amino acids are used to repair muscle trauma that results
from repeated muscle contractions and eccentric
contractions in particular.
12. Protein Requirement for Strength Exercise
Those involved in strength training might need to consume as
much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately
twice the current RDA)
Extra protein is needed by strength-trained athletes to repair
injuries to muscle fibers and to remodel muscle tissue in
response to strength training.
13. • High intensity, intermittent activity that incorporates
strength training in the exercise program.
• Resistance exercise provides the stimulus for gains in muscle
size and strength.
• Strength training relies on anaerobic metabolism for energy
production. The primary fuel for resistance exercise is muscle
glycogen.
• Building muscle is energy intensive.
15. PROTEIN TURNOVER
• Protein turnover (synthesis and degradation) is elevated in
strength athletes.
• Protein requirements are increased to supply amino acids to
maintain nitrogen balance and to support enhanced rates of
protein synthesis.
• Protein turnover depends on the following factors
1. Exercise intensity
2. Exercise duration
3. Training state
4. Energy consumed
5. Gender
17. Exercise Duration
During long duration of exercise there is more break down of protein
resulting in the increase of by products of amino acid oxidation.
18. ... to put this in perspective
For example, a person who cycles for 60 minutes
in a glycogen depleted state might use as much
as 2.4 times the amount of protein as those with
high initial glycogen levels.
19. Training State:
• Protein turnover with endurance exercise.
• Protein turnover when there is sufficient energy from
glycogen.
Protein-sparing action of carbohydrate
When there is an adequate intake of carbohydrate, the body
does not need to metabolize muscle protein for energy.
Ensuring the energy requirement is met by carbohydrate is vital
to preserve the protein in the body
21. BCAA AND FATIGUE
Branched chain amino acids - Leucine, isoleucine, valine
Serotonin plays a role in the central mechanisms of fatigue
Serotonin is produced from tryptophan
Tryptophan is usually found in the blood bound to albumin or as
free tryptophan
The amount of free tryptophan that crosses the blood brain
barrier depends on the concentration of BCAA.
22. Mechanism - BCAA and Fatigue
During long duration exercise fat is broken down to produce
energy as a result of which fatty acids are formed.
These fatty acids bind to albumin thus reducing the number of
albumin binding sites for tryptophan.
At the same time exercise leads to the breakdown of BCAA which
causes an imbalance in the tryptophan:BCAA ratio.
An increase in this ratio causes the free tryptophan to cross the
blood brain barrier and INCREASES the amount of SEROTONIN
leading to FATIGUE
23. What does 100 grams of protein look like in food?
Food Amount Protein (grams)
Raisin bran cereal 2 cups 10
1% milk 2 cups 16
Bread 2 slices 5
Chicken breast 1 large 19
piece
Swiss cheese 1 ounce 8
Lean steak 1 34
Baked potatoes 1 med 5
Broccoli 1 cup 6
Egg white 1 3.6
25. PROTEIN SUPPLEMENTATION
Many use protein supplements believing that they enhance
performance by way of increasing the production of anabolic
hormones.
Some research shows that there is no significant effect of amino
acid supplements on the
1. Hormone secretion
2. Training response
3. Exercise performance
However, this is a debatable topic and pros and cons will be
discussed.
27. Whey Protein
Whey protein is the protein contained in whey, the watery portion of milk that
separates from the curds when making cheese.
Whey protein is used for improving athletic performance, as a food supplement, as an
alternative to milk for people with lactose intolerance, for replacing or
supplementing milk-based infant formulas, and for reversing weight loss and
increasing glutathione (GSH) in people with HIV disease.
Contraindication:
Uses:
Whey taken in regulated
In conjunction with strenght quantities does not have any
training whey improves: known side effects.
1. Lean muscle mass If taken in excess can lead to:
2. Strength
3. Muscle size 1. Nausea
2. cramps
3. Fatigue
4. Reduced appetite
28. Casein
Casein is the main protein in milk. It is the ingredient in milk that
solidifies when milk curdles. When people drink
milk, digestive juices break down the casein into protein
pieces called casein peptides
Side-effects:
Benefits:
1. Rashes
1. Improved muscle Mass
2. Bloating,
2. Great Muscle retention
3. Hives
3. Greater fat loss
4. Stomach aches
4. Helps increase energy
and cramps
5. Improves stamina
5. Gastro-intestinal
discomfort
29. L- carnitine
CONS:
PROS:
Some research shows :
1. Acts as a vasodilator in
peripheral tissues 1. No ergogenic effect
2. May enhance regional blood 2. Does nto increase
flow & oxygen delivery anabolic processes
3. Improves oxygen supply to 3. No improvement in
damaged tissue - May improve performance
DOMS - delayed onset muscle
soreness 4. No enhanced recovery
31. Creatine Benefits:
Creatine Risks:
Not many risks have been
documented after creatine
supplementation.
Short term use in healthy
men has had no detrimental
effect on blood pressure and
renal function.
Individuals with poor kidney
function should refrain from
taking this supplement.