Protein (PP5)
175# womens vball player
*Calories = 2,500 per day (3,000 maintenance - 500 per day to get leaner) *Protein = 158 - 175 grams per day (0.9 to 1.0 gram/# for enhancing strength and leaning out) *Breakfast = 500 calories and 35 g protein *Lunch = 500 calories and 35 g protein *Dinner = 500 calories and 35 g protein *Snacks = 500 calories and 35 g protein *Pre- and Post-Workout = 500 calories and 35 g protein
protein classification
*Number of amino acids Dipeptide Tripeptide Oligopeptide (4-10) Polypeptide (11+) *Composition Complete Incomplete *Quality High Low
Protein Digestion
-Mastication (no enzymes) -Stomach--HCL denatures; Pepsin breaks down long chain AAs into shorter ones -Protease and peptidase in small intestine-most breakdown occurs here -Break into single AA or chains of 2-3 for absorption [absorbed primarily in small intestine]
how many nonessential amino acids
11
amino acids
20 total. 9 essential or indispensable, 11 non-essential. conditionally essential amino acids-tyrosine and cysteine.
protein dose to maximize muscle protein synthesis
20g=max protein synthesis stimulation
Effect of Protein Intake on Strength, Body Composition and Endocrine Changes in Strength/Power Athletes
23 experienced collegiate strength/power athletes participating in a 12-week resistance training program. Subjects were stratified into three groups depending upon their daily consumption of protein: Below recommended levels (1.0 - 1.4 g/kg) Recommended levels (1.6 - 1.8 g/kg) Above recommended levels (> 2.0 g/kg) Subjects were assessed for strength [one-repetition maximum (1-RM) bench press and squat] and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, and insulin-like growth factor
timing of protein intake is critical
30g of protein spaced out 3 times a day. add an energy boost with at least 10g of protein before and after exercise.
protein consumption after competition
6 to 30 grams of high-quality protein (10-20 grams on average) Casein Whey Soy Essential amino acids are key Should be consumed within 3 hours after competition (earlier is better). Hydrolyzed protein sources are absorbed more quickly.
how many essential amino acids
9
too much protein
AMDR upper range is 35% affect on kidneys and other organs hydration issue
protein synthesis-> lean muscle
Acute increases in protein synthesis over time can lead to gains in lean muscle. Consuming protein (and enough calories) and performing regular resistance exercise can help build more lean muscle compared to resistance training alone or resistance training combined with carbohydrate consumption.
Sarcopenia: a public health concern
Average loss of muscle mass ~0.5-1%/year beginning at ~age 40 Estimated to affect 30% of people over 60 years and >50% of people over 80 years By 2025, the elderly population in U.S. is expected to be ~80% greater than in 2000 Emerging research shows older Americans may be able to reduce the age-related decline of muscle mass by engaging in resistance training and consuming higher than the RDA for protein. When working with older adults, there are nutrition considerations that may not apply to younger populations such as: Appetite Food availability Preferences Ability to feed oneself Chewing/swallowing Cognitive issues Nutrient needs
30g protein ideas
Breakfast #1: Smoothie with 1 scoop vanilla whey protein powder + 1 cup milk + ½ cup strawberries + 1 English muffin Breakfast #2: 2 scrambled eggs + 1 slice toast + 1 cup coffee (1/2 milk) + ½ cup yogurt/melon Breakfast #3: ½ cup cottage cheese with ½ cup peaches + 1 cup coffee (1/2 milk) + 1 slice toast with peanut butter Breakfast #4: ½ cup high-protein oatmeal with 1 T. walnuts + ½ cup Greek yogurt with 1 cup coffee (1/2 milk) + 1 ham slice Breakfast #5: 1 egg, Canadian bacon, and cheese muffin sandwich + 1 cup milk or chocolate milk
higher protein intakes: less lean body mass loss in elderly
Dietary protein intake was assessed by using an interviewer-administered 108-item food-frequency questionnaire in men and women ages 70-79 years who were participating in the Health, Aging, and Body Composition study (n2066). Changes in lean mass over three years were measured by using dual-energy X-ray absorptiometry. The association between protein intake and three-year changes in lean mass (LM) was examined by using multiple linear regression analysis adjusted for potential confounders. Participants in the highest quintile of protein intake lost 40% less LM and non-bone appendicular lean mass (aLM) than did those in the lowest quintile of protein intake. Q1 = 10.9% of energy from protein (0.8 g/kg/d) Q5 = 18.6% of energy from protein (1.2 g/kg/d) KEY POINT: A higher-protein diet may help preserve muscle mass as we age compared to a diet with inadequate protein consumption.
higher-protein diets may help maintain a healthy weight
Eating more protein may help people eat less because consuming protein as part of a higher-protein diet increases the feeling of fullness more than carbohydrate or fat. In addition, there is evidence that increasing the amount of protein in the diet can lead to decreased total caloric intake and body weight. As part of a reduced-calorie diet, higher-protein diets may improve the quality of weight loss by helping people lose more fat and/or maintain more lean muscle. Research shows that consuming whey protein in combination with resistance exercise can boost the rate at which the body makes lean muscle, which may improve body composition
how much protein 1-4 hours before competition
Focus should be on CHO Small amounts of protein okay — 2 to 3 oz. (12-20 gm)—watch the timing Lean protein sources Liquid protein sources Lowfat protein sources (no need to take in a ton of protein before. chicken breast is fine because you digest it easily. lower fat protein source can be beneficial)
320# OL
GOAL: Increase lean mass and decrease bodyfat Calorie / Protein Needs (to maintain weight while modifying body composition) = 4,800 calories / 250 - 300 grams protein per day Typical Intake = Eat as much as possible to keep getting bigger but sleeping through breakfast *Breakfast = 960 calories and 55 g protein *Lunch = 960 calories and 55 g protein *Dinner = 960 calories and 55 g protein *Snacks = 960 calories and 55 g protein *Pre- and Post-Workout = 960 calories and 55 g prote
benefits of adequate protein throughout the day for older adults
KEY POINT: It is beneficial for older adults to spread intake of high-quality protein throughout the day to maximize muscle protein synthesis in an effort to spare lean body mass (or reduce the loss of lean body mass).
Individuals with higher protein needs:
New training program Energy restriction Intentional (diet) Non-intentional (extreme expenditure) Vegetarians Disease/disuse Injury rehab Young or old athletes
Nitrogen Balance
Nitrogen balance is an indicator of nitrogen status and thus protein intake. Equals: (Nitrogen in) - (Nitrogen out) Positive Nitrogen balance important for all athletes trying to gain muscle mass (and non-athletes trying to maintain muscle mass). It requires a 24-hour urine collection.
key results*
No significant evidence indicating protein intakes above 2.0 g/kg/day (1g/#/day) were effective for enhancing strength and body composition changes in college strength/power athletes. The low energy intakes observed in this study confirms previous reports noting collegiate athletes generally do not meet their nutritional needs, specifically as it relates to energy intake. Caloric intakes of strength/power athletes should exceed 44 to 50 kcal/kg/day (at least 22-25 kcal/pound/day or 3,500 Calories/day for a 160# athlete). In this study, participants only consumed 75% of required calories.
practical application
Protein catabolism is very closely linked with the digestion of other macronutrients carbohydrates and fat. Maintaining proper nutrition and obtaining required calories also has an impact on lean tissue and muscle synthesis. Protein intakes above 2g/kg/day (or 1g/#/day) are not required for strength trained athletes.
protein quality is critical
Protein quality is determined by its specific amino acid composition and digestibility **** Animal sources of protein are considered the highest sources of quality protein Plant sources of protein are limited in their amount of protein content and many are incomplete sources Currently the daily protein recommendation is 0.8 g of protein per kg of body weight per day for adults over 18 years of age. This intake has been defined by the Institute of Medicine following their review of the available literature as the level sufficient to meet the nutrient requirement of 97-98% of all healthy individuals. (Requirement = preventing deficiencies versus promoting optimal health.) This level is currently under debate regarding its adequacy for certain population groups such as athletes or the elderly. This current RDA is based on older data from males in their 20's and may not be representative of all age groups. With recent and future studies using newer methodologies and more diverse populations these requirements may be re-evaluated. Debate in this area will certainly continue.
Protein Calculations for 150# Athlete (69kg)
Sedentary (0.8 g/kg or .36 g/#) = 55.2 g protein/day Tennis player (1.2 - 1.6 g/kg or .55 - .73 g/#) = 82.8-110.4g protein/day Weight lifter (1.4 - 2.0 g/kg or .64 - 0.9 g/#) = 96.6-138g protein/day
180# Strength training athlete wants to gain lean and get more "cut" What level of protein in gm/kg should he consume? How much protein should he consume? What could he do from an exercise standpoint to meet his goals?
Strength training athletes wants to gain lean and get more "cut" What level of protein in gm/kg should he consume? 1.6-2.0 g/kg How much protein? 180#/2.2 = 82 kg = 130-180 grams of protein/day
factors influencing protein requirements
Total energy intake Carbohydrate availability Exercise intensity and duration Training status/fitness level Dietary protein quality Age
Proteins after absorption
Transport -Blood Become part of amino acid pool (for protein synthesis) Fates -Body proteins -Conversion -Energy
Whey Protein
WP 80 is a form of whey protein concentrate that contains about 80% whey protein with slightly higher fat and lactose than whey protein isolate (WPI). WPI is > 90% pure whey protein and contains very little lactose and fat. Lactose content of: WP 80: 1 g/20 g serving WPI: 0.1 g/20 g serving Milk: 12 g/8 oz serving Although there is some variation from product to product, these numbers provide a good representation.
muscle mass declines with age
Women have been shown to lose ~2.5 pounds and men ~4 pounds of muscle per decade after the age of 50. (Janssen, JAP, 2000) On average, skeletal muscle mass is 36% greater in men than women. The authors observed a reduction in relative skeletal muscle (SM) mass starting in the third decade; however, a noticeable decrease in absolute SM mass was not observed until the end of the fifth decade. The study used whole body MRI to examine the influence of age, gender, body weight, and height on skeletal muscle (SM) mass and distribution in a large and heterogeneous sample of 468 healthy men and women (ages 18-88 years).
Requirements for building lean mass
adequate calories, adequate protein, exercise. we have to get enough calories in or else protein will be burned for energy
what are proteins?
amino acids linked together. composed of carbon, hydrogen, oxygen, nitrogen
low-quality protein
an incomplete protein. one of more limiting amino acids. usually from plant-derived foods
resistance exercise and protein work together to promote muscle gain
athletes who train in a fed state gain more lean mass.
what are nonessential amino acids
can me synthesized in sufficient quantities. made my transferring the amine group from an essential amino acid to a different acid group and R group (side chain)-TRANSAMINATION
what are essential amino acids
cannot be produced in sufficient quantities to meet physiological needs. must be obtained from food
protein and muscle synthesis
dietary protein is critical to build and maintain muscle. the quality of dietary protein matters. essential amino acids play an important role (build protein, stimulate muscle protein synthesis, play a unique role in muscle metabolism such as branched chain amino acids BCAA)
practicality of proteins is essential for athletes
easy to prepare, cheap, easy to consume at high quantities, highly digestible, accessible, tastes good, no food safety risks
BCAA (branched chain amino acids)
include isoleucine, leucine and valine BCAA are uniquely metabolized by skeletal muscle - direct energy for the muscles
complementing proteins
incomplete proteins that when eaten together provide a full complement of all essential amino acids (don't have to be eaten simultaneously) ex-pbj, rice and beans
higher-protein meals
increase fullness and reduce desire to eat
Proteins: Absorption
occurs in small intestine. mechanisms: facilitated diffusion and active transport. very little makes it to large intestine
protein structure
peptide bonds. structure-primary, secondary, tertiary
how much protein is needed?
pic printed. strength athlete needs double compared to sedentary. feel more full, maintain lean mass during caloric restriction
what about protein during competition
protein can serve as energy source. protein utilization durng exercise-BCAA metabolized in the muscle
Health benefits of protein
satiety value, structure and functions in body, fluid balance (albumin), flavor, high protein foods contain other beneficial nutrients
Leucine
stimulates muscle protein synthesis when combined with resistance exercise, produces greatest effect is one of the most rapidly absorbed amino acids
Protein Functions
structure cell functioning (enzymes) body functioning (hormones, immune function, fluid balance, acid buffer for lactic acid) energy source (8-10% is what we burn) transporter
higher protein diets boost body fat loss
subjects who consumed a weight loss diet of 30% protein lost more body fat after one years than those who consumed a diet of 15% protein
10g protein boosters
½ cup Greek yogurt or ½ cup yogurt with 1 Tablespoon whey protein powder added 2 eggs or 1/3 cup egg substitute 2 slices cheese ½ high-protein commercial shake 1 high-protein snack bar Commercial yogurt smoothies 10 ounces milk, chocolate milk, or soy milk ½ sandwich with 1 ½ oz. lean meat ¼ cup tuna salad on crackers 2 Tablespoons peanut butter ¼ cup hummus