n i e t o r P o f n I d n u o r g k c a B e t - - PowerPoint PPT Presentation

P r

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A L i t t l e B a c k g r

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• Proteins are molecules made from one or more chains
• f amino acids. There are 20 types of amino acids.
• The arrangement of these chains of amino acids

dictate the protein’s function.

• Functions of protein include the formation of

antibodies, enzymes, messenger proteins, transport/storage, and structural proteins. ○ Structural proteins, on a large scale, enable the body to move - muscles.

T i m i n g i s E v e r y t h i n g

• Protein is absorbed through the small intestine.
• Only so much can be metabolized at one time, about 30

grams per sitting.

• Although protein contains as many calories per gram as

carbohydrates, it is an inefficient energy source.

• To successfully consume enough protein a day, it is

recommended to evenly space out intake.

• For example, if someone were to eat 50 grams of protein, it

would be more beneficial to ingest half prior to a workout, and then the rest after.

B e s t F

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• Each protein containing food has a “Biological Value” score.

This score measures protein quality.

• The scores for each food is based off of nitrogen retention vs.

nitrogen taken in.

• Nitrogen is contained in amino acids, which make up proteins.
• Foods with higher scores have more complete amino acids, and

are high in grams of protein per serving size

• Animal products are complete protein sources, however plant

products are not.

D i f f e r e n t t y p e s

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Casein-most abundant milk protein, slow release Whey-fastest digesting complete protein, ranks high in bv Glutamine-heals muscles, prepares for next workout Creatine-quick muscle growth,improved muscular endurance

Weight gainers Meal replacement powders Protein powders

P r

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e i n s u p p l e m e n t s

High calories, high carb high protein, this will give you mass, best for people stuck in a plateau(serious mass) Lower in calories, way less carbs, more nutrients(slim fast) Mainly whey, best in combinations, 5 g carbs, 100-150 calories, 25 g protein

D i d y

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• Protein powder can also be used in weight

loss.

• Could help lower your cholesterol, blood

pressure, and body mass

• Great for vegans/vegetarians
• Too much can damage your liver

P r

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e i n i n A t h l e t e s

• Protein is a vital part in an athletes diet
• Used in recovery and building of muscles

that are broken down during exercise

• Each athlete has different needs in amounts
• f protein

P r

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e i n : P

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e r A t h l e t e s

• Using Protein for gaining muscle
• Examples: Track throwers, Football players,

Body Builders

• Males: (70kg)

○ 84-119 g/day

• Females:(55kg)

○ 66-94 g/day

P r

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e i n : E n d u r a n c e A t h l e t e s

• Use protein more for fuel purposes
• Examples: track runners, swimmers, and

bikers

• Male: (70kg)

○ 84-98 g/day

• Female: (55kg)

○ 66-77 g/day

P r

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e i n : A v e r a g e A m e r i c a n s

• Average Americans with normal daily diets

and exercise

• Male:(70kg)

○ 56 g/day

• Females:(55kg)

○ 44 g/day

P r

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e i n D e f i c i e n c i e s

• When your body isn’t getting enough

protein it begins to break down

• It will break down muscle to get protein

needs

• Impairs your immune system
• increase risk of injury
• loss of weight/energy

E x c e s s P r

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• Taking in too much protein can also be

dangerous

• Kidney Damage
• Excess stored as fat
• Loss of water in body

○ dehydration during exercise

• Liver Damage