P ROT E I N &

LESSON 3

DIPLOMA IN
SPORTS &
EXERCISE
NUTRITION
 Lesson 3: Protein & Fats for Exercise

L E S S ON 3:
P ROT E IN & FATS E XE RC I S E
Prote in Struc ture

Ami no Acid s P ol ypepiti de chain- a short

chain of amino acids

A p r o tein - A long chain of amino

a cid s . Th e s eq uence of amino acids
will d eter m in e t he prot ein shape &
th er efo r e fu n cti on

Conditionally Non Branched

Essential Essential
Essential Chain
• Lsoleucine • Arginine • Alanine • Valine
• Leucine • Cysteine • Aspartic Acid • Leucine
• Valine • Glutamine • Asparagine • Isoleucine
• Lysine • Glycine • Glutamic Acid
• Methionine • Proline • Serine
• Pheny lalanine • Tyrosine
• Threonine
• Tryptophan
• Histidine
• Selenocysteine

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 Lesson 3: Protein & Fats for Exercise

ES S E NT I A L A MI NO AC I DS :
Th e se c a n’t be m a d e in th e b o d y a nd t herefore it is vit al t hat we get t hem in
ou r fo o d.

CO ND I T I O NA L LY ES S ENT I AL AM I NO ACIDS:
Th e se a mi no a cid s a re n ot a lways required in t he diet but are essenti al in
ce r ta i n c i rc ums ta n ces .

NO N- E SSE N TI AL AM I NO AC I DS :
Th e se a mi no a cid s ca n b e rea d ily made in t he body and so are not necessary i n
th e di et .

B RAN CHE D CHA I N AM I NO AC I DS (BCAA’S):

Th ey ma ke up 1 / 3 of m u s cle p rotein and are a vit al subst rate for 2 ot her am i no
ac i d s, g l ut a mi n e a n d a la n in e wh ich are released in large quanti ti es during inte nse
ae ro bi c exe rc i s e. Th ey ca n a ls o b e used direct ly as f uel by t he muscles,
p ar ti c ul a r l y w he n m u s cle glyco gen is depl eted.

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 Lesson 3: Protein & Fats for Exercise

PROT EI N F U NC TI ON

• Am i n o Ac i d Meta b ol i s m : 10-15% of total energy production

• Us e d a s f u e l i n a erob i c m eta b o l i sm

FED S TAT E FA STE D STATE

• Amino acids sent to liver from

• Am i n o a c i d s travel to l i ver
muscles

• L i ve r u s e s a m i n o a c i d s for p rote in • Converted to glu cose

sy nt h e s i s

• E xce s s co nver ted to gl u co s e o r • Used for energy

fatt y a c i d s

• Sto re d a s g l ycoge n or i n a d i p o se
ti s s u e

• E xce s s a m i n o a c i d s c a n a l s o b e sent
to m u s c l e fo r p rotei n synth es i s

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 Lesson 3: Protein & Fats fo r Exercise

PROT EI N REQU I R E ME N TS

• Prote i n n e e d s of ath l etes a n d regular exercisers are higher than those of ave ra ge
ind i v i d u a l
• Prote i n n e e d s a l s o d i ffer d ep en d i ng on aims and type of sport

GRO U P PROTE IN INTA K E PROTE IN IN TA KE

(g / k g /d ay) (g / l b/d ay)

• Se d e nt a ry In d i vi d u a l 0 .7 5 0 .3 4
• El i te En d u ra n ce ath l etes 1 .2 -2 .0 0 .5 4 -0.90
• Mo d e rate - i nten s i ty en d u ra n ce athletes(a) 1 .2 0 .5 4
• Re c re atio n al e d u ra n ce ath l etes (b) 0 .8 -1 .0 0 .3 6 -0.45
• Te a m s p o r t s /p ower s p o r ts 1 .4 -1 .7 0 .6 3 -0.77
• St re n gt h /re s i s ta n ce ath l ete 1 .5 -2 .0 0 .6 8 -0.90
• At h l ete o n fat-l o s s p rogra m 1 .6 -2 .0 0 .7 2 -0.90
• At h l ete o n wei ght-ga i n p rogra m 1 .8 -2 .0 0 .8 1 -0.90

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 Lesson 3: Protein & Fats for Exercise

SOU RCES OF P ROTE I N

• Hi g h Bi o l og ic al Val ue- Wh en a protein contains the essential amino ac ids i n a

pro p o r tio n s i m i l a r to th at req u i re d by humans
• Low Bi o l og i c al Val ue: wh en th e protein is missing one or more essential am i no
a c i d s a re s c a rce

H IGH B IO LO G I C AL VALU E LOW BIOLOGICA L VA LUE

Me at Plants

Po u l t r y Legumes

Fi s h Grains

Egg s Nuts

Mi l k (cow, go at, s oya) Seeds

Cheese Beans

Yog h u r t Vegetables

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 Lesson 3: Protein & Fats fo r Exercise

FOOD PORT I ON SI Z E AM OU NT OF PROT E IN

Beef fillet Ste ak 100g 29

Chic ken Breast 100g 32

Turkey Breas t, roasted 100g 33

Canned Tun a 1 sma l l ti n ( 100g) 24

Grilled Salm on 100g 24

Cott age Cheese Small carton ( 100g) 13

Cheddar Cheese 1 matc h b ox ( 30g) 8

Milk, skimmed 1 Glas s ( 200m l ) 7

Egg, boiled 1 Egg 6

Natural Yogurt Small C arton ( 125g) 6

Formage f rais 1 sma l l t ub ( 100g) 5

Penu t Butter 1 tables p oon 4

Pu mpkin see ds 2 tables p oon s 7

Cashew nuts Handf ul ( 10 n uts) 2

Baked beans 1 sma l l ti n ( 200g) 10

Hummus 1 sma l l s erv in g( 60g) 5

Tof u Half packet( 125g) 10

Soy burger 1 bu rger( 60g) 5

Quorn min ce 4 tbsp ( 100g) 12

Wholemeal bread 2 slice s ( 76g) 7

Past a, boiled 1 bowl ( 100g) 7

Brown rice, boiled 1 bowl ( 100g) 3

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 Lesson 3: Protein & Fats for Exercise

PLA NT PROTE I N 1 gram edible protein per 1 0 0 g(3 .5 oz ) in weight

Pot ato 2.50

Brow n Ri ce 2.58
Spinach 2.90
Quin o a 4.40
Ki dney Be a n s 4.83
Pinto Be a n s 4.86
Gree n Pe a s 5.36
Macada m i a Nu ts 7.79
Lima Be a n s 7.80
Wheat Bre a d 8.80
Garba n zo Be a n s 8.90
Le nti ls 9.02
Pecan s 9.50
Soyb e a n s 13.10
Waln u ts 15.03
Haze ln u ts 15.03
C ash ew Nu ts 15.31
C hia Se e ds 15.60
Oat s 16.89
Tof u 17.19
Flaxse e d 19.50
Pist a ch i o Nu ts 21.35
Almon ds 22.09
Hemp Se e ds 23.00
Pean u t Bu tte r 25.09
Pumpki n Se e ds 32.97

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 Lesson 3: Protein & Fats fo r Exercise

PROT EI N CONTE NT OF S EL EC T ED P L A N T FO O D S

FO O D S GRA MS

Al m o n d s ( 3 oz. ) 10

Ba n a n a 1 .2

Bro cco l i (t wo c u p s) 10

Brow n r i ce (on e c u p) 5

C h i c k p e a s (on e c u p) 15

Co r n 4 .2

Le ntil s 18

Pe a s , f roze n (o n e c u p) 9

Sp i n a c h , f rozen (o n e c u p) 7

Tof u (4 oz .) 11

Wh o l e w h e at b rea d (2 s l i ces) 5

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 Lesson 3: Protein & Fats fo r Exercise

TOO MU C H P ROTE I N?

• No a d va nt a ge for p e r fo r ma n ce
• Re co m m e n d e d p rotei n i nta kes (up to 2 g/kg/day) are not harmful in healthy
ind i v i d u a l s
• On ce n e e d s a re m et a d d i ti o n a l p rotein will not be converted to muscle
• Dri n k p l e nt y of water to avo i d d e hydration
• In c re a s e d r i s k of o s teop o ro s i s through calcium excretion??
• L a rge l y u nfo u n d ed

STORAGE FAT

• Ca r b o hyd rates a n d fat a re th e main sources of f uel for exercise

• Fat i s s to re d i n : a d i p os e ti s s u e a nd intramuscular
• Ad i p o s e tis s u e- mu s c l e fu el - 70, 00 0 + stored calories
• Int ra m u s c u l ar l y- 1, 500c a l or i es s tored within muscle cells
• Fatt y Ac i d s p rovi d e mo re ATP p er molecules
• Bo d y c a n’ t b u r n fats a s fa s t a s c arbohydrates

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 Lesson 3: Protein & Fats fo r Exercise

FAT I N T HE ATHLE TI C D IET

• No RDA s et fo r tota l fat i nta ke

• Fo c u s i s o n h i ttin g C HO a n d PRO targets
• Fat t h e n m a kes u p c a l or i e b a l a n ce
• Con s u m ptio n of fat s h o u l d n ot fall below 1 5 % of total energy intake
• Re s t r i c tin g fat may i m p a i r p er formance

E xa mple – Sarah

• 2 2 5 0 kc a l /day
• 22 5 0 ÷ 1 0 0 = 22. 5 kc al
• 22 . 5 x 2 0 = 450 kc al
• 45 0 ÷ 9 = 5 0 g
• 22 . 5 x 3 5 = 787. 5 kc al
• 78 7 . 5 ÷ 9 = 87. 5g

AIM FOR FAT

I NTAK E BET W EEN

20-35%
O F CALORIES

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 Lesson 3: Protein & Fats fo r Exercise

Trans Fat Saturated Fat Unsaturated Fats

Composition Chemically modified Solid at room Liquid at room

via hydrogenation temparature temparature
to be in soild
at room temparature.

Increased Consumed in Sourse of energy,

Benefits/
inflammation in the moderation, essential fatty acids
Detrime nts
body, potential for saturated fats can essential to growth
red blood- have benefits for the and development,
vessel abnormalities. liver and lungs. healthy cells,
May cau se insulin Consumed in excess, improved bran
resistance, thus saturated fats can be function, beneficial for
promoting di abetes, harmful to skin and other tissues,
increased cholesterol and the absorption of vi tamins
risk of cardiovascu lar heart.
disease

Effects on Raise LDL(bad Diets high in Increase HDL levels

cholesterol) and saturated fat and lower LDL levels
Cholesterol
lower HDL (good increase LDL levels in the body
cholesterol) in
the body

Recom me ndation None at all Moderate Majority of your fat

intake

Typical Source Processed foods Animal products Vegetarian sources

Exam ples Donuts, fried Butter, cheese, Olive oils, nuts,

foods, chips, chicken, beef, seeds, fish, avocados
some margarine turkey
and dressings

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