Ns425 u5summary


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NS425 U5 Summary

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Ns425 u5summary

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