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Sports Nutrition (Protein & Fat)
Transcript of Sports Nutrition (Protein & Fat)
Foods that contain all EAAs
Protein & Fat
Why do we need Protein in our diet?
Essential nutrient found in animal products, nuts & beans
Growth and repair of the body and cells, and for muscle growth
Smallest units of protein = Amino Acids (20)
Body needs all 20 present simultaneously for protein synthesis to occur (sustain growth & functioning)
Synthesis = 'the creation of new skeletal muscle proteins'
8 Amino Acids that the body cannot make
Essential Amino Acids (EAAs)
Build new tissue and help with cellular repair which takes place when muscles are recovering.
If you do not get enough EAAs in your diet, the body will not extract the maximum nutrients from protein sources, and the calories in the protein will be stored as fat.
** Remember!! **
Excess protein CANNOT be stored in your body
Carbs & Fats CAN
If protein intake exceeds requirements to support growth and repair, excess is used for immediate energy or.........
Converted to Fat or Carbs and STORED!!
Foods lacking in one or more of EAAs
** Task **
Design the ultimate protein fuelled meal, consisting of complete and incomplete proteins
* Ingredients, Recipe, Cooking Method *
1. What does Jay say that he is in on a daily basis?
2. When does Jay say that his body is in a good holding pattern?
3. How often does Jay eat food?
4. What kind of food does he eat?
5. What takes up 5-6 hours of Jay's day?
Whey Protein Concentrate v Whey Protein Isolate
Whey Protein contains essential and branched-chain amino acids
Whey is a dairy protein that is a by-product of the cheese making process
Protein Concentrate = Filtered protein (70 - 80% Protein & up to 5% lactose)
Protein Isolate = Filtered and purified further (very low levels of carbs & fat), almost pure protein (90 - 95%)
* Extension Task *
Calculate nutritional content (calories), & % that protein represents in your meal
Whey Protein - Concentrate & Isolate - Derived from Milk
Best all-round choice
Absorbed quickly in digestive system
Casein Protein - Derived from Milk (80% of protein in milk is Casein)
Absorbed slowly and steadily in digestive system
Often used before going to bed
Not suitable for those who are lactose intolerant
Egg Protein - Made from egg whites
Popular before milk proteins developed
Naturally low in fat & carbs
Good choice for those who cannot use dairy products
Soy Protein - Plant based protein from Soy Beans
Complete protein, contain all EAAs
Absorbed slowly by digestive system
Good for forming new muscle tissue
Less helpful at rebuilding muscle due to slow absorption
Rice Protein - Made from brown rice
Treated with enzymes that causes carbohydrates to separate from protein
Dairy free - used by vegans
Good source of fibre - IBS
Taste - often added to smoothies/food (Not drunk on its own)
Hemp Protein - Comes from the non-drug variety of the cannabis plant
A Complete protein (close to meat)
Contain all EAAs
Rich in Omega 6 & 3 EFA
Pea Protein - Vegetable based
Sourced from 'yellow pea'
Gluten, Lactose & Cholesterol free
Absorbed relatively slowly by digestive system
Triglycerides form basic components of fats
Fats obtained from animal and vegetable sources
Saturated Fat = Solid at room temperature
Butter, meat, eggs, dairy food, cakes, chocolate
Unsaturated Fat = Liquid at room temperature
Olive Oil, Sunflower Oil
Olive Oil, Peanut Butter
Oily Fish, Nuts, Low-Fat Spreads
** The Really Bad One!!!!........ **
Formed when oil goes through a process called hydrogenation, which makes the oil more solid (known as hardening)
Found in some processed foods (cakes, biscuits, ready meals, fast food), where they are sometimes used to help give products a longer shelf life.
Consuming a diet high in trans fats can lead to high cholesterol levels in the blood, which can lead to health conditions such as heart disease, heart attacks and strokes.
Energy - Absorb & Transport Nutrients -
Protect organs - EFA that body cannot make