San Jose State University
OutlineStructure & FunctionVegetarianismNeedsNeeds of exercisersDietary ProteinProtein is an essential nutrientStructural basis for many of body tissuesForms enzymes and hormonesComponents for immune systemEnergy (if inadequate CHO)Implications for sportsProtein needs of strength and endurance exercisersWhat is protein?Animal and plant proteinAnimalCompleteEssential Soy is an exceptionPlantIncompleteVegetarianismVeganOvovegetarianLactovegetarianOvolactovegetarianPescovegetarianFlexitarianNutritional concerns with a vegetarian dietInadequate CaloriesMay be a problem for children and athletesMay be advantage for weight controlLacks B12 Lacks Fe-, Ca+, Zn ProteinVegan diet should contain complementary proteinsIs a vegetarian diet more health-promoting than a non-vegetarian diet?Nutrient denseLow fat and cholesterolHigh fiberLow calorieHigh vitamin & phytonutrientHigh antioxidantsProtein RDAMetabolism and Function of ProteinProtein: broken down into polypeptides individual AA in stomach and small intestineAmino acids: absorbed and transported to liverLiver: center of amino acid metabolism; continually synthesizes a balanced amino acid mixture for body's protein requirementsAmino acids: secreted into bloodCells: obtain amino acids to synthesize proteins specific to cell needsFigure 6.5Proteins and ExerciseProtein use for energy during exercise when CHO stores decreaseProtein losses> 4 gm lost in urine & sweatEffect of training on protein metabolism: specific cell adaptations to chronic exposureResistance or strength trainingAerobic trainingProtein needs:?Strength-type activitiesACSM, AND & Dietitians of CanadaRecommend about 0.7-0.9 g/lb (1.6 to 2.0 grams/kg body weight)More than the RDA b/c they need to build tissueIncreased when combined with adolescenceProtein needs:?Endurance-type activitiesRecommend 0.5-0.9 g/lb (1.1-2.0 grams/kg) More than RDA because:Promote synthesis of oxidative enzymes and mitochondriaRestore protein used for energy particularly when CHO run lowHigher end for: intermittent sportsdietingProtein consumption for athletesConsume protein, preferably with carbohydrate, before and after workouts: Little difference in anabolic responses if protein is consumed either before or after exerciseThe protein source should contain all essential amino acidsAbout 20-25 g proteinOr 0.05-0.13 g protein/lb body weight (0.1-0.3 gram/kg) ................
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