SPORT NUTRITION

EDU 5514
NAME:
VANI D/O RAMASAMY (GS 27625)
ZARINAH BT ADENIN (GS28843)

PROTEIN



LECTURER:
SHEIKH KAMARUDDIN SHEIKH AHMAD

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is a long chain molecule made up of amino
acids
are often called the building blocks of
muscle tissue
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Food sources
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ST
CLASS PROTEIN
Food sources
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2nd CLASS PROTEIN
PROTEIN STRUCTURE
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Meals protein
Amino
Acids
Muscle
Enzymes
Mitochondria
Structural
Blood protein
Hormones
Ext.
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Proteins have different functions;
they can provide structure (ligaments, fingernails,
hair)
help in digestion (stomach enzymes)
nutrient transportation
aid in movement (muscles)
play a part in our ability to see (the lens of our
eyes is pure crytalline protein).
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are proteins found in the blood plasma.
Plasma proteins make up around 7% of the total blood
volume.

Plasma proteins
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Functions of the plasma proteins include :
Maintaining fluid and electrolyte balance
Transport of insoluble substances
Protein reserve for the body
Clotting on wounds and wound healing
Protection from infection
Maintenance of the acid-base balance
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Amino acids
Are molecules containing an amine group, a carboxylic acid
group and a side chain that varies between different amino
acids.
The key elements of an amino acid are carbon , hydrogen,
oxygen , and nitrogen.
Building blocks of protein in the body.
There are 20 types of amino acids.
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TYPES OF AMINO ACIDS

Essential Amino Acids
(Body cannot make these amino acids, they must come from food or amino acid supplements.)
Amino Acid Sym.
Min.
Daily
mg. Augments

1 Isoleucine* I 10 muscles
2 Leucine* L 14 blood, muscle, hormone
3 Lysine K 12 triglycerides
4 Methionine M 13 hair, skin
5 Phenylalanine F 14 depression
6 Threonine T 7 collagen, tooth enamel
7 Tryptophan W 3.5 depression
8 Valine* V 10 muscles
Food Sources: Fish - meat - poultry - cottage cheese - peanuts - lentils
*= BCAA, Branched-Chain Amino Acids, all important in muscle recovery
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TYPES OF AMINO ACIDS
Non-Essential Amino Acids
(The body can make these amino acids from the above essential amino acids.)
Amino
Acid Sym.
Min.
Daily
mg. Augments
1 Alanine Ala -
2 Arginine* Arg immune, healing, muscles
3 Asparagine Asn CNS
4 Aspartic Acid Asp CNS, brain
5 Cysteine Cys skin, hair
6 Glutamic Acid Glu brain
7 Glutamine Gln brain
8 Glycine Gly body protein
9 Histidine* His blood, allergy, sex
10 Proline Pro collagen, elastin
11 Serine Ser blood sugar
12 Tyrosine Tyr thyroid
* = These are Essential for infants, since their bodies cannot produce them yet.
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involved in numerous metabolic pathways that affect exercise
metabolism.
athletes involved in intense training require additional
protein in the dietary that they should supplement their diet
with specific amino acids.
Amino acids
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In order to maintain protein balance during intense
resistance and endurance training, athletes should ingest
approximately 1.3 to 1.8 g protein per kg body mass per
day.

Athletes training at high-altitude may need as much as
2.2g protein per kg per day in order to maintain protein
balance.

Athletes who maintain hypo-energetic diets, do not ingest
enough quality protein in their diet and train at-altitude
may be susceptible to protein malnutrition.
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Ingesting more protein than necessary to maintain
protein balance during training (e.g.,> 1.8 g/kg/d) does
not promote greater gains in strength or fat-free mass.

Findings indicate that athletes typically do not need to
supplement their normal diets with protein, provided
they ingest enough quality protein to maintain protein
balance.
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Protein is an extremely important
nutrient for all people.
Essential for life and is a major part of
the body.
Mainly found in muscles
Need protein for the growth and
repair of tissues.
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Portion Of Food Protein (g)
150g lean meat or poultry 40
150g fish 33
150g soy bean 21
150g tofu 12
150g baked beans 10
150g milk 9
150g cheddar cheese 8
1 egg 7
2 slices of bread 6
Table shows the amounts of protein in different types of food
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Normal person
(70 kg)
0.8 -1.0 g//kg/d
60 -70 g
Athletes
(Endurance
training)
1.2 -1.4 g//kg/d
84 - 98 g
Athletes
(Strength
training)
1.4 -1.8 g//kg/d
98 126 g
Protein Requirements
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repair and rebuild
- muscle and tissues
muscle that is broken down during exercise and
to help optimizes carbohydrate storage in the
form of glycogen.

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Proteins in the blood (albumin) and protein waste products (blood
urea nitrogen or BUN) are eventually filtered by the kidney.
It dangerous to your kidneys if you already have kidney disease.
If there are high levels of protein filtered by the kidney, this can cause
damage to the small filtering cells in the kidney.
This can lead to decreased kidney function.
If your kidneys are not working well, they cannot filter protein waste
products. 23
CHRONIC KIDNEY DISEASE
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Eating high amounts of protein can lead to higher phosphate levels,
which can be dangerous CKD.
This is important for people with advanced kidney disease who are not
yet on dialysis.
Once a patient is on dialysis, the risk of protein further damaging kidney
function is not as important.
Dialysis helps remove BUN.

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seven-year old Luay Khalil Hawmdeh
receives kidney dialysis treatment
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Can lead to poor nutrition
Muscle loss and increase the chance of infections.
Increase the risk of hospitalization and even dying.
It is also important to find the right types of proteins.

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Protein supplements come in various forms: ready to drink
shakes, bars, bites, oats, gels and powders.
Protein powders are available in a wide variety of flavors
including strawberry, vanilla and chocolate.
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1. Amino Acids

Bodybuilders especially benefit from supplementing
amino acids because they aid in repair, growth, and
development of muscle tissue.
Amino acids are not only responsible for the production
of all the body's enzymes (including digestive enzymes),
but they also play a key role in normalizing moods,
concentration, aggression, attention, sleep, and sex
drive.
Digestive enzymes break down the proteins a person
consumes into amino acids.
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2. Whey protein

Contains high levels of all the essential amino
Highest content of the amino acid cysteine
For bodybuilders whey protein provides amino acid used to aid
in muscle recovery.
Whey protein is derived from the process of making cheese from
milk.
2 types of whey protein: whey concentrate and whey isolate.

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3) Glutamine
to promote muscle growth.
Effect protein synthesis, cell volume, and glycogen synthesis.
an important fuel for white blood cells
reductions in blood glutamine concentration following intense
exercise may contribute to immune suppression in over trained
athletes.


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4) Creatine
The daily requirement of creatine is approximately 2 to 3g.
To "load" muscle with creatine and phosphocreatine (PCr).
In theory, an increased store of creatine or phosphocreatine would improve the
ability to produce energy during high intensity exercise as well as improve the
speed of recovery from high-intensity exercise

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5) Hydroxymethylbutyrate (HMB)

become a popular dietary supplement to promote gains in fat- free
mass and strength during resistance training.

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1. Ketosis
2. Increased Cancer Risk
3. Calcium-Related Illnesses
4. Pregnancy Difficulties
5. Long-Term Effects
6. Gas
7. Dehydration
8. Warning

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Protein supplements may be helpful for gaining and maintaining
muscle, if your regular diet lacks sufficient protein. Used
appropriately, protein supplements that do not contain other
performance enhancers have few side effects.

But consuming too much protein does not increase muscle
mass or improve performance, and it has potentially serious
side effects.
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