Transcript NS 425: Sports Nutrition Unit 5: Proteins

Kaplan University
NS 425: SPORTS
NUTRITION
UNIT 5: PROTEINS
Objectives
What are proteins
 What is nitrogen balance
 How much protein should an athlete
consume
 Are protein supplements beneficial
 Protein and activity
 Case study

What are proteins?

Protein: Large organic compounds made of amino
acids arranged in a linear chain and joined together by
peptide bonds between the carboxyl and amino groups
of adjacent amino acid groups

Amino Acids: molecule containing both amine and
carboxyl functional groups
Side chain
Amino group
Carboxylic acid group
R
O
H2N
C
C
OH
H
What are proteins?

How many essential and non-essential
proteins do we have?

What is the difference between a
“complete” and “incomplete” protein?
◦ Provide an example(s)
What is nitrogen balance?
Nitrogen in- Nitrogen out = Nitrogen
status
 What groups would be in positive
nitrogen status?
 What groups would be in negative
nitrogen status?

Amount to consume
Type of Athlete Daily grams of protein/
kgBW
Sedentary
0.8 g pro/kgBW
Strength athlete
1.4-2.0 g pro/kgBW
Endurance
athlete
Team sport
1.2-2.0 g pro/kgBW
Weight gain/loss
1.6-2.0 g pro/kgBW
1.2-1.6 g pro/kgBW
Sample Menu
Breakfast:
- 2 cups of oatmeal with ¼ cup of mixed nuts (18 g)
- 2 hard boiled eggs (13 g)
- 1 cup 1% milk with 1 scoop Whey Protein mix (14 g)
Lunch at Panera:
- 12 oz bowl of chicken noodle soup (9 g)
- ½ turkey sandwich on whole wheat bread with Swiss cheese and 1 tsp light
mayonnaise (15 g)
- 1 piece of French bread (5 g)
- 16 oz Special K protein water (5 g)
Dinner:
- 2 cups pasta tossed with 1 tablespoon olive oil and ¼ cup of pine nuts (17 g)
- 1 piece of garlic bread (4 g)
- 1 tossed salad with ¼ cup light Ranch dressing (2 g)
- 6 oz of grilled chicken breast with ½ cup red sauce (42 g)
- 1 cup 1% milk with 1 scoop Whey Protein mix (14 g)
Total protein: 158 gm protein
Vegetarian Diets
Can an athlete be a vegetarian?
 Are there any additional concerns a
vegetarian might have if they are an
athlete?
 Can a vegetarian get adequate protein
from non-animal sources?
 What are some examples of vegetarian
protein sources/meat alternatives?

Protein Supplements
Pros
Cons
Activity and Protein

Choose lean proteins 4-24 hours prior to
training. How much should someone
consume at this time?

Small amounts of lean protein consumed
4 hours prior to training, but what source
of nutrient is more important?
Activity and Protein

Should any protein be consumed during
the training or event?

Should I consume protein after training or
an event and if so why?
Case Study

Jamar is 17 and a starting linebacker on his football team. He is 6’0”
tall and weighs 175 lbs. His coach recommends he gains 10-15 lbs
within the next 8 months, but not at the sacrifice of his speed and
quickness. Jamar eats home cooked, well-balanced meals for
breakfast and supper. At breakfast he also drinks a mega-protein
shake containing 56 gm of protein. For school lunch, he has 2 tuna or
chicken salad sandwiches with potato chips and milk. He has a midmorning and mid-afternoon snack, which is a protein bar (24 gm of
protein/bar). He works out in the high school weight room 2-3 times
per week in the late afternoon. He snacks right before bed and that
is usually the mega-protein shake that contains 56 gm of protein.
◦ Is Jamar getting enough protein to achieve his goals?
◦ What are the recommended guidelines for protein intake for an athlete
wanting to gain weight?
◦ Is it detrimental to consume a diet containing too much protein?
Thoughts