n i e t o r P
o f n I d n u o r g k c a B e t l t i L A ● Proteins are molecules made from one or more chains of 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.
g n i h t y r e v E s i g n i m i T ● 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.
s e c r u o S d o o F t s e B ● 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.
n i e t o r p f o s e p y t n t e r e f f i D 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
s t n e m e l p p u s n e i t o r P Weight gainers High calories, high carb high protein, this will give you mass, best for people stuck in a plateau(serious mass) Meal replacement Lower in calories, way less carbs, more nutrients(slim fast) powders Mainly whey, best in combinations, 5 g carbs, 100-150 calories, 25 g Protein powders protein
? w o n k u o y d i D -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
s e t e h l t A n i n e i t o r P ● 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 of protein
s e t e l h t A r e w o P n : e i t o r P ● Using Protein for gaining muscle ● Examples: Track throwers, Football players, Body Builders ● Males: (70kg) ○ 84-119 g/day ● Females:(55kg) ○ 66-94 g/day
s e t e l h t A e c n a u r d n E : n e i t o r P ● Use protein more for fuel purposes ● Examples: track runners, swimmers, and bikers ● Male: (70kg) ○ 84-98 g/day ● Female: (55kg) ○ 66-77 g/day
s n a c i r e m A e g a r e v A n : e i t o r P ● Average Americans with normal daily diets and exercise ● Male:(70kg) ○ 56 g/day ● Females:(55kg) ○ 44 g/day
s e c i n e i c i f e D n i e t o P r ● 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
n i e t o r P s s e c x E ● 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
Recommend
More recommend
