Protein• Day 2

• What are some dietary guidelines to ensure adequate protein intake

• Eat a variety of animal and plant foods• Eat high-quality COMPLETE proteins –( meat, fish, eggs, poultry, milk, and cheese., all of these contain the

type and amount of the essential amino acids necessary for maintaining life and promoting growth and development).

What are the major functions of protein in human nutrition?It is the structural basis for body tissuesRegulates metabolismIs somewhat of an energy source

Protein is the main nutrient used in the formation of all body tissues. It is extremely important during childhood and adolescence.

Proteins

Are proteins used for energy during exercise?10% or more of daily energy intake comes from protein

Protein as an energy source is more prevalent in aerobic exercise than resistance training.

Proteins are loss throughUrinary LossesSweat LossesGastrointestinal Losses

Proteins

• Adolescent athletes need more protein in their diet• Strength type Exercise –• ex. Weight lifters, bodybuilders and football players.

• Developing adolescence athletes and those beginning training should consume more proteins.

• These athletes need to consume an additional 200 calories a day

Endurance Type Training – Ex. – soccer, lacrosse, basketball and ice hockeyNeed additional proteins because they may develop sports anemia because of the loss of protein during endurance training

Proteins

• General recommendations for protein intake for athletes• 1. obtain about 15% or more of daily intake of energy from protein• 2. Females may need more PROTEIN• 3.Consume protein, preferable with carbohydrates before and after

workouts.• 4. Timing of intake of protein and carbohydrates is important.• 5. Protein before exercise it may provide fuel• 6. Protein 1-3hours after exercise may help to stimulate protein synthesis• 7. Some studies show that a combination of protein and carbohydrates could

be beneficial

Proteins

• Protein supplements• Protein in supplements does not have any advantages over proteins found in

foods.• However, a supplement or powdered milk into skim milk will provide

substantial amounts of HIGH QUALITY PROTEIN ( has all 9 essential amino acids)• Supplements should be used as extra NOT SUBSTITUTE for food sources.

Chondroitin and Glucosamine• Chondroitin• is made from cattle cartilage• Helps form the structural basis for cartilage• Cartilage is a shock absorber and prevents bone on bone contact• Glucosamine• is made from shellfish• Helps cartilage hold water to give the cartilage elasticity and

resiliency

Athletic Protein Supplements

• Creatine• HMB (Beta-Hydroxy-Beta-Methylbutyrate)• Beta-Alanine and Carnosine• Tyrosine• Taurine• Inosine• Dietary Nitrate

• Prolonged deficiency of protein rich foods could be expected to cause serious health problems.• The intake of even small amounts of food protein mu be hazardous to

individuals susceptible to food allergies or food intolerance.• Dietary Protein normally does not cause any health problems with most

individuals• However excessive dietary protein can cause Liver and kidney functions.

Moderate amounts is OK• High intake can also cause bone and joint problems, such as gout.• All supplements should be taken consciously and under the care of a

nutritionist.