Lesson 4: Protein & Fats for Exercise

Protein Structure

Essential amino acids: These cant be made in the body and therefore it is vital that
we get them in our food
Conditionally Essential amino acids: these amino acids are not always required in the
diet but are essential in certain circumstances
Non- Essential amino acids: These amino acids can be readily made in the body and
so are not necessary in the diet
Branched Chain amino acids (BCAAs): They make up 1/3 of muscle protein and are a
vital substrate for 2 other amino acids, glutamine and alanine - which are released in
large quantities during intense aerobic exercise. They can also be used directly as
fuel by the muscles, particularly when muscle glycogen is depleted.

www.shawacademy.com

Protein Function
Amino Acid Metabolism: 10-15% of total energy production
Used as fuel in aerobic metabolism

Protein Requirements
Protein needs of athletes and regular exercisers are higher than those of average individual
Protein needs also differ depending on aims and type of sport

Sources of Protein
High Biological Value- when a protein contains the essential amino acids in a proportion similar
to that required by humans
Low Biological Value: when the protein is missing one or more essential amino acids are scarce

www.shawacademy.com

www.shawacademy.com

Too Much Protein?

No advantage for performance
Recommended protein intakes (up to 2g/kg/day) are not harmful in healthy
individuals
Once needs are met additional protein will not be converted to muscle
Drink plenty of water to avoid dehydration
Increased risk of osteoporosis through calcium excretion??
Largely unfounded
Storage Fat

Carbohydrates and fat are the main sources of fuel for exercise
Fat is stored in: adipose tissue and intramuscular
Adipose tissue- muscle fuel- 70,000+ stored calories
Intramuscularly- 1,500calories stored within muscle cells
Fatty Acids provide more ATP per molecules
Body cant burn fats as fast as carbohydrates

Fat in the Athletic Diet

No RDA set for total fat intake

Focus is on hitting CHO and PRO targets
Fat then makes up calorie balance
Consumption of fat should not fall below 15% of total energy intake
Restricting fat may impair performance

Example Sarah

2250 kcal/day

2250100 = 22.5 kcal

22.5 x 20 = 450 kcal
450 9 = 50g
2250100 = 22.5 kcal
22.5 x 35 = 787.5 kcal
787.5 9 = 87.5g
50g 87.5g

www.shawacademy.com

Notes

www.shawacademy.com

www.shawacademy.com

www.shawacademy.com