NS425 U5 Summary

1. Proteins NS425 Sports Nutrition Thursday at 8pm Stacey Day, MS, RD, LDN

2. Define the classifications of protein and their metabolic functions.

3. Protein Classification Number of amino acids Dipeptide Tripeptide Oligopeptide Composition Complete Incomplete Quality High Low

4. High-Quality Protein A complete protein Contains extra amino acids for protein synthesis Good digestibility Usually from animal-derived foods Photo © Mark Adams/Superstock

5. Low-Quality Protein An incomplete protein One or more limiting amino acids Usually from plant-derived foods Photos courtesy of the USDA

6. Complementing Proteins Complementing proteins are incomplete proteins that when eaten together provide a full complement of all essential amino acids. Photo © PhotoDisc

7. Discuss specific foods that contain protein and recommendation intake for athletes.

8. Protein Sources

9. How much protein should be consumed 4 to 24 hours before competition? Lean protein sources 3 to 6 oz. turkey, fish, soy Or 8 to12 fl. oz. dairy Or Complementing low-fiber plant sources

10. How much protein should be consumed 0 to 4 hours before competition? Focus should be on CHO Small amounts of protein okay —2 to 4 oz. Lean protein sources preferable

11. What about protein consumption during competition? Protein can serve as an energy source. Consumption during exercise questionable.

12. What about protein consumption after competition? 6 to 20 grams of high-quality protein Casein Whey Soy Essential amino acids are key. Should be consumed within 3 hours after competition. Hydrolyzed protein sources are absorbed more quickly.

13. Discuss amino acid supplementation and its impact on performance

14. Questions to Ask about Protein Supplements What is the quantity of protein or amino acids in the product? Is the supplement necessary? What is the cost? Will it enhance performance? Does the supplement have any harmful effects?