Transcript 2107lecture 10 - Faculty Web Pages

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LAST WE TALKED ABOUT
PROTEINS-IDATME
ALL IMPORTANT TO ENSURE WWFQ FOR PROTEINS
FOR ATHLETIC SUCCESS
NOW WE WILL TALK ABOUT PROTEINS FOR THE
ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC
LECTURE 10
DIETARY PROTEINS IN
SPORTS
OUTLINE OF LECTURE 10
SOME GENERAL COMMENTS
ABOUT DIETARY PROTEINS
AND SPORTS
OUTLINE OF LECTURE 10
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
OUTLINE OF LECTURE 10
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
OUTLINE OF LECTURE 10
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
LECTURE 10
GENERAL COMMENTS
for success in sports must get
nutrients WWFQ to maximise
benefits of training and
performance during event
LECTURE 10
GENERAL COMMENTS
Athletic success depends on:
• nutrition in training
• pre-event nutrition
• during event nutrition (if
applicable) and
• nutrition post-event
LECTURE 10
GENERAL COMMENTS
CAVEAT
information presented is of a
more general nature-individual
tailoring of timing, foods,
drinks and their quantities is
done by trial and error
LECTURE 10
GENERAL COMMENTS
Proteins-main roles in sport
muscle building and maintenance
enzymes
cellular integrity
IDATME
energy
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
muscle building and maintenance
-for power output and endurance
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
Enzymes
-for energy and maintenance
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
cellular integrity
critical for processing of nutrients for
WWFQ
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
IDATME
critical for processing of nutrients for
WWFQ
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
Energy in some sports
-not too much energy should come from
protein
-otherwise lose protein functions
LECTURE 10
GENERAL COMMENTS
Protein requirements in
healthy adult non- athletes:
0.8 g/kg bw/day
10-35 % of calories
LECTURE 10
GENERAL COMMENTS
Athletes need more than 0.8 g/kg bw/day
to meet the increased metabolic demands on protein
– those being:
muscle building and maintenance
enzymes
cellular integrity
IDATME
energy
LECTURE 10
GENERAL COMMENTS
Literature indicates requirements varied at least in
part due to different ways of measuring protein
requirements
LECTURE 10
GENERAL COMMENTS
ANIMAL PROTEINS ARE BEST FOR
ALL ESSENTIAL AMINO ACIDS AND
BIOAVAILABILTY OF AMINO ACIDS
-PLANTS LESS SO
LECTURE 10
GENERAL COMMENTS
PROTEIN AND INDIVIDUAL AMINO ACID
SUPPLEMENTS ARE A WASTE OF TIME
AND MONEY
IF YOU NEED MORE PROTEIN EAT MORE
FOOD WITH PROTEIN IN IT
LECTURE 10
GENERAL COMMENTS
10 GRAMS OF PROTEIN IN EACH OF THE FOLLOWING
2 small eggs
300 ml cow’s milk
20 g skim milk powder
30 g cheese
200 g yoghurt
35-50 g meat, fish or chicken
4 slices bread
90 g breakfast cereal
2 cups cooked pasta or 3 cups rice
400 ml soy milk
60 g nuts or seeds
120 g tofu or soy meat
150 g legumes or lentils
200 g baked beans
150 ml fruit smoothie or liquid meal supplement
LECTURE 10
GENERAL COMMENTS
Remember exercise builds
muscle
Dietary protein by itself does
not build muscle except in
conjunction with exercise!!
LECTURE 10
DEFINITION
ANAEROBIC
metabolic pathways that do not
depend on oxygen are used
LECTURE 10
DEFINITION
INTERVAL (MIX OF ANAEROBIC
AND AEROBIC)
metabolic pathways that do not depend
on oxygen and metabolic pathways that
do depend on oxygen are used
LECTURE 10
DEFINITION
AEROBIC
metabolic pathways that
do depend on oxygen are
used
LECTURE 10
GENERAL COMMENTS
protein supplements are a
waste of time and money
if you need more protein you
need more food!!
SPRINT-ANAEROBIC
TRAINING DIET
protein is required in diet to meeting
healthy functions mentioned in lecture 9
however excessive protein causes weight
gain, may challenge kidney function and
crowds out other nutrients, like carbs
which are critical to sprint performance
SPRINT-ANAEROBIC
TRAINING DIET
Sprinting – power 1.4-1.8 kg protein/kg bw/day
~ 15 % of calories
SPRINT-ANAEROBIC
TRAINING DIET
•Protein in foods as recommended for carb and lipid
intake
•Meet all essential amino acids intake
•Complementarity important if vegetarian
SPRINT-ANAEROBIC
PRE-EVENT-day of competition
-minimize protein intake if less than 2
hours before competition- otherwise can
inhibit carbohydrate absorption
SPRINT-ANAEROBIC
PRE-EVENT- ie day of competition
Do not eat much but do not be hungry
SPRINT-ANAEROBIC
PRE- EVENT-DAY OF EVENT
The following foods are suitable to eat 3-4 hours before exercise:
• crumpets with jam or honey + flavoured milk
• baked potato + cottage cheese filling + glass of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling + banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice - low-fat ingredients (e.g. tomato, vegetables, lean meat)
The following foods are suitable to eat 1-2 hours before exercise:
• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit
The following foods are suitable to eat if there is less than 1 hour between events:
• sports drink
• carbohydrate gel
• cordial
• sports bars
• jelly lollies
NOTE MODERATE PROTEIN
SPRINT-ANAEROBIC
DURING EVENT – NOT APPLICABLE
ALSO KNOW THAT AMINO ACIDS ARE NOT
A FUEL SOURCE DURING SPRINTING
SPRINT-ANAEROBIC
POST EVENT – RECOVERY
DAY AFTER EVENT RETURN TO NORMAL
TRAINING DIET –REBUILD MUSCLE
SPRINT-ANAEROBIC
POST EVENT – RECOVERY
Many athletes turn to protein/aminoacid supplementation in the form of
powders or pills postworkout. These are unnecessary
and have been linked to dehydration,
hypercalciuria, weight gain, and
stress on the kidney and liver.
HOCKEY/SOCCER/BASKETBALL/
VOLLEYBALL
INTERVAL- MIX OF AEROBIC AND
ANAEROBIC
HOCKEY
TRAINING
13-15 % of daily calories from protein
1.4-1.8 g protein/kg body weight/day
HOCKEY
PRE-EVENT- DAY OF COMPETITION
1 to 3 hours before an event: Eat a
balanced meal moderate in protein
HOCKEY
PRE-EVENT- DAY OF COMPETITION
30 minutes prior to the event:
• banana, bagel or fruit juice-low in proteinprotein at this stage will not make any
substantive difference to performance-it is
too late!!
• do so to level of comfort
HOCKEY
DURING EVENT AND PRACTICES
sports drinks that contain 4-10 % carbohydrate- idea
is to try and replace glycogen stores
No evidence that protein intake improves
performance- again at this point it is too late
HOCKEY
POST EVENT
chocolate or soy milk-note that these
are rich in protein that help repair
muscle trauma from repeated muscle
contractions (especially eccentric
contractions-muscle elongates during
contraction)
no later than 30 minutes post game or practice
SOCCER
TRAINING
Just over 1 g protein/kg bw/d –regular
training– usual amount
Some have suggested-1.5-1.7 grams of
protein/kg bw/day-intense training
(~ 15 % of calories)
SOCCER
PRE-EVENT- DAY OF COMPETITION
3-4 hours prior to play-pre game mealPasta with a low-fat tomato sauce + 400ml fruit juice
Follow this up with protein snacks as below leading up to a
match, such as a jam sandwich, muesli bar or fruit
2 hrs before: 200g low fat yoghurt + mini box sultanas (40g)
1 hr before: 500 ml sports drink
SOCCER
DURING EVENT
protein-adds nothing in terms meeting
fuel demands –more than adequate stores
of protein for any burning of amino acids
SOCCER
POST EVENT
recovery snack within 30 minutes of finishing a
training session or match. -should contain protein
as in: e.g. a salad sandwich with a bottle of sports
drink, or a bowl of cereal with fruit and milk or may
include cereal/muesli bars, fruit and fruit bars and
sports drinks.
-next meal should resume the normal training eating
pattern, and should again contain low fat foods
within 3-4 hours of finishing a match/training. –this
will help with muscle repair and rebuilding
BASKETBALL
TRAINING
Protein (1.4 to 1.7 g/kg/day)~15 % of
calories
Good sources of protein are fish,
chicken, turkey, beef, low-fat milk,
cheese, yogurt, eggs, nuts, and soy
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event/training meal (2-4 hours pre-event) –
small amount of protein
pasta with a low-fat tomato sauce
salad sandwiches or rolls
soup served with bread rolls
toast
baked potatoes with low-fat fillings
creamed rice
fruit or fruit salad
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
pre-event snack-small amount of protein
jam/honey & banana sandwich
toasted English muffin
fruit or plain scone & jam
creamed rice & dried fruit
fruit cereal bars
cereal with low-fat milk
BASKETBALL
PRE-EVENT- DAY OF COMPETITION
Solids not working? , try:
Liquid meal supplements
Banana smoothie
Juice or a sports drink
again a relatively small amount of protein
BASKETBALL
DURING EVENT
sports drinks to level of satisfaction
obviously no protein due to sufficient
body reserves
BASKETBALL
POST EVENT
recovery snack within 30 minutes of finishing a game or training
session.
cheese sandwich + fluids
Fruit salad + yoghurt + fluids
A salad roll/wrap + fluids
Banana/fruit smoothie
Soup-in-a-cup + bread roll + slice cheese
recovery meal -within 3-4 hours of finishing a game or training
session
Baked beans/spaghetti on toast
Pasta with a low-fat bolognaise sauce
Rice with a low-fat tomato-based chicken curry
Thai noodle salad with lean beef + fluids
Grilled chicken breast with potato + veggies
Jacket potato with low-fat fillings
ALL ABOVE WITH SUFFICIENT PROTEIN FOR MUSCLE REPAIR
VOLLEYBALL
TRAINING
foods such as pasta, rice, bread, cereal, vegetables, fruit and
sweetened dairy products
players in heavy training need to start recovery nutrition
tactics immediately after each training session.
lower fat foods-healthy body leanness to improve power
output to weight ratio –also lower fat foods have higher
protein in some cases
suggestion- ~15 % of calories from protein (1.7 g protein /kg
body wt)-protein requirements for volleyball are a work in
progress
VOLLEYBALL
PRE-EVENT- DAY OF COMPETITION
2-3 hours before a game
low protein intake
pasta with low-fat sauces
rolls or sandwiches
baked potatoes with low-fat fillings
creamed rice
fruit salad with yoghurt
-protein at this point will not be a contributor
to the game
VOLLEYBALL
DURING EVENT
sports drinks with carbohydrates-see
basketball
VOLLEYBALL
POST EVENT
post-game recovery snacks-within 30 minutes
- sports drinks, liquid meal supplements, fruit,
sandwiches and cereal bars are quick options
depending on the time of the game and the
athlete's appetite, this post-game snack may
be supplemented by a later meal (within 2
hours) containing carbs and protein eg –
pasta, nuts, beans, chicken
protein in above is sufficient for helping recovery
MARATHON RUNNING-AEROBIC
TRAINING
PRE-EVENT
DURING EVENT
POST EVENT
MARATHON RUNNING-AEROBIC
TRAINING
1.2-1.4 grams of protein/kg bw/day
15-20 % of calories from protein
MARATHON-AEROBIC
PRE-EVENT
two days before the race
regular protein intake
pre race meal (2-3 hours)
liquid meal supplements provide a compact and quickly
digested alternative to solid food in situations where
time is scarce or pre-race nerves are a problem.
MARATHON RUNNING-AEROBIC
DURING EVENT
nothing in the literature to support consuming
proteins during the event-page 181 your text
probably because body has enough protein stores
as well dietary protein during race would not be
processed fast enough to get it into muscle for use
during race
also sufficient amino acids available(small amounts
of amino acids used for fuel- no more than 5 percent
of fuel)
MARATHON RUNNING- AEROBIC
POST EVENT
moderate protein- too much protein
inhibits glycogen repletion
10-20 grams of protein as soon as ready
after the race
2 hours after the race- regular meal – 15 20 percent of calories as protein
SUMMARY OF LECTURE 10
SOME GENERAL COMMENTS
ABOUT DIETARY PROTEINS
AND SPORTS
LECTURE 10
GENERAL COMMENTS
for success in sports must get
nutrients WWFQ to maximise
benefits of training and
performance during event
LECTURE 10
GENERAL COMMENTS
Athletic success depends on:
• nutrition in training
• pre-event nutrition
• during event nutrition (if
applicable) and
• nutrition post-event
LECTURE 10
GENERAL COMMENTS
CAVEAT
information presented is of a
more general nature-individual
tailoring of timing, foods,
drinks and their quantities is
done by trial and error
LECTURE 10
GENERAL COMMENTS
Proteins-main roles in sport
muscle building and maintenance
enzymes
cellular integrity
IDATME
energy
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
muscle building and maintenance
-for power output and endurance
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
Enzymes
-for energy and maintenance
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
cellular integrity
critical for processing of nutrients for
WWFQ
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
IDATME
critical for processing of nutrients for
WWFQ
LECTURE 10
GENERAL COMMENTS
Proteins main roles in sport
Energy in some sports
-not too much energy should come from
protein
-otherwise lose protein functions
LECTURE 10
GENERAL COMMENTS
Protein requirements in
healthy adult non- athletes:
0.8 g/kg bw/day
10-35 % of calories
LECTURE 10
GENERAL COMMENTS
Athletes need more than 0.8 g/kg bw/day
to meet the increased metabolic demands on protein
– those being:
muscle building and maintenance
enzymes
cellular integrity
IDATME
energy
LECTURE 10
GENERAL COMMENTS
Athletes need more than 0.8 g/kg bw/day
to meet the increased metabolic demands on protein
– those being:
Literature indicates requirements varied at least in
part due to different ways of measuring protein
requirements
LECTURE 10
GENERAL COMMENTS
ANIMAL PROTEINS ARE BEST FOR
ALL ESSENTIAL AMINO ACIDS AND
BIOAVAILABILTY OF AMINO ACIDS
-PLANTS LESS SO
LECTURE 10
GENERAL COMMENTS
PROTEIN AND INDIVIDUAL AMINO ACID
SUPPLEMENTS ARE A WASTE OF TIME
AND MONEY
IF YOU NEED MORE PROTEIN EAT MORE
FOOD WITH PROTEIN IN IT
LECTURE 10
GENERAL COMMENTS
10 GRAMS OF PROTEIN IN EACH OF THE FOLLOWING
2 small eggs
300 ml cow’s milk
20 g skim milk powder
30 g cheese
200 g yoghurt
35-50 g meat, fish or chicken
4 slices bread
90 g breakfast cereal
2 cups cooked pasta or 3 cups rice
400 ml soy milk
60 g nuts or seeds
120 g tofu or soy meat
150 g legumes or lentils
200 g baked beans
150 ml fruit smoothie or liquid meal supplement
SUMMARY OF LECTURE 10
DEFINITIONS- ANAEROBIC, INTERVAL
AND AEROBIC METABOLISM
ATHLETIC SUCCESS
SUMMARY OF LECTURE 10
SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALLINTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC
SUMMARY OF LECTURE 10
EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS
OF:
• TRAINING
• PRE-EVENT
• DURING EVENT (IF APPLICABLE)
• AND POST-EVENT NUTRITON
NEXT LECTURES
9)VITAMINS
10) DIETARY VITAMINS AND SPORTS