SPORTS NUTRITION

COURSE CODE: SN-855

PART 1
PROTEINS FOR SPORT
AND EXERCISE

MS. BAHISHT RIZWAN

SENIOR LECTURER
UIDNS
 Learning Objectives
By the end of this session, the students would be
expected to:
1. Describe amino acids and how the structure of a
protein affects its functions.
2. Describe the digestion, absorption, and
transportation of amino acids.
3. Explain protein metabolism and the processes
associated with skeletal muscle protein
synthesis and breakdown.
Learning Objectives

4. Explain daily protein recommendations for

athletes and the amount and timing of protein
intake before, during, and after exercise.
5. Describe the effects of low protein and
energy intakes on training, recovery,
performance, and health.
 Learning Objectives

5. Translate protein recommendations into daily

food intake and assess an athlete’s dietary
protein intake.
6. Evaluate dietary supplements containing
amino acids and proteins for safety and
effectiveness
PROTEIN
 Introduction
 Basic component of protein is the amino acid
 Protein functions optimally when energy
intake is sufficient
 Proteins play many functional roles, including
tissue growth, enzymes, hormones, and
immune system response
 The amount of protein recommended for
athletes is typically HIGHER than for non-
athletes
Introduction

 Protein supplements are no more or less

effective than food proteins
 Consumption of protein after exercise is
important
 Structure and function of protein
 Amino acids form the basic structure of proteins.
1. 16% nitrogen
2. 20 different AA, each with a different structure
 Some AA cannot be manufactured by the body
and must be provided by food.
1. Indispensable amino acids
a. Cannot be manufactured by the body
b. 9 of the 20 are indispensable
c. Older term is essential AA
 Structure and function of protein
2. Dispensable amino acids
a. Can be manufactured in the liver
b. 11 of the 20 are dispensable
c. Older term is nonessential AA
d. 6 of the 11 are conditionally indispensable
i. The body cannot manufacture enough under
stressful conditions
ii. Endurance exercise, starvation, illness, injury
iii. Exceptions include those with disordered eating or
eating disorder
Structure and function of protein
 Structure and function of protein

 Proteins vary in quality (due to the

amount and types of AA present).
1. Humans need the proper amounts and types
of amino acids
2. Animal and plant proteins differ
i. Animal proteins are termed complete
a. Proper amounts and types of all the
indispensable AA
Structure and function of protein

ii. Plant proteins are termed incomplete

a. Missing one or more of the indispensable AA
b. Complementary proteins
• Combining of two plant proteins to provide
all the indispensable AA
 Structure and function of protein

Structure of proteins
1. Primary structure
• Determines how a
protein functions
2. Secondary
structure
• Weak bonding of
AA in close
proximity
• Rigidity or stability
such as in
collagen
 Structure and function of protein

 Structure of proteins
3. Tertiary structure
• Interactions of AA not in close proximity
• Positive or negative charge such as in
plasma proteins

4. Quaternary structure
• Protein is made up of 2-4 polypeptides
• Can interact with other molecules
• Insulin and hemoglobin are examples
 Functions of Protein

1. Enzymes
a. Catalyze (speed up) chemical reactions
b. Quaternary structure allows enzymes to
interact with other compounds
 Functions of Protein

2. Hormones
a. Chemical messengers
b. Insulin, glucagon, human growth hormone
are examples
c. Secondary and quaternary structures
are important for proper function
Functions of Protein

3. Structural proteins
a. Provide rigidity and durability
b. Actin, myosin, collagen are examples
c. Secondary and quaternary structures are
important for proper function
 Functions of Protein

4. Transport proteins
a. Transportation of compounds in the blood,
plasma, or lymph
b. Lipoproteins and hemoglobin are
examples
c. Quaternary structure allows interactions
with other compounds
Functions of Protein

5. Immune system
a. Protects the body from invasion
of foreign particles
b. Antibodies are polypeptide chains
 DIGESTION, ABSORPTION, AND
TRANSPORTATION OF PROTEINS
Digestion, absorption, and transportation
of proteins

 Proteins are digested in

the mouth, stomach, and
small intestine.
1. Denatured in the
stomach
2. HCl activates
pepsin
3. Broken down further
in the intestine by
other digestive
enzymes
Digestion, absorption, and transportation
of proteins
 Proteins are absorbed in the middle and lower
part of the small intestine.
1. Primarily in the jejunum and ileum
2. 2/3 in the form of di- or tri-peptides; 1/3
as amino acids
3. Indispensable or dispensable AA
absorbed more quickly?
4. Enzymes involve in digestion.
 Digestion, absorption, and transportation
of proteins
 After absorption, some AAs are transported to the
liver whereas others circulate in the blood.
1. Liver is the clearinghouse for most Aas.
2. Branched chain amino acids (BCAA)
circulate immediately in the plasma.
3. Blood AAs concentration is increased for
several hours after a protein-containing meal.
CH2 H
H H
H3C H3C
-
CH2 - -
CH-CH2- C COO CH- C COO CH- C COO
H3C H3C NH3+
NH3+ CH3 NH3+

Leucine Isoleucine Valine

Digestion, absorption, and transportation
of proteins

4. Amino acid pool

a. Free amino acids circulating in blood or
fluid near cells
b. Average of 150 g of amino acids;
approximately 80 g is glutamine
c. More dispensable than indispensable
amino acids
d. Always in flux because of protein
turnover
Digestion, absorption, and transportation
of proteins
Digestion, absorption, and
transportation of
proteins
Questions???
Questions???
Questions???
Questions???
Discussion……
 Learning Outcomes
By the end of this session, the students are
expected to:
1. Describe amino acids and how the structure of a
protein affects its functions.
2. Describe the digestion, absorption, and
transportation of amino acids.
3. Explain protein metabolism and the processes
associated with skeletal muscle protein
synthesis and breakdown.
Learning Outcomes

4. Explain daily protein recommendations for

athletes and the amount and timing of protein
intake before, during, and after exercise.
5. Describe the effects of low protein and
energy intakes on training, recovery,
performance, and health.
 Learning Outcomes

5. Translate protein recommendations into daily

food intake and assess an athlete’s dietary
protein intake.
6. Evaluate dietary supplements containing
amino acids and proteins for safety and
effectiveness
 References

 Burke LM and Deakin V (eds). Clinical Sports

Nutrition, 4th ed. Australia: McGraw-Hill;
2009. ISBN:0070277206
 Rosenbloom C. Sports Nutrition: A Practice
Manual for Professionals. 5 thed. Chicago,
IL: SCAN Dietetic Practice Group, The
Academy of Nutrition and Dietetics; 2012.
ISBN: 0880914521
 References

 Dunford M and Doyle JA. Nutrition for Sport

and Exercise, 2nd ed. Belmont, CA:
Thomson Wadsworth; 2011. ISBN:
0840068298
 Williams M. Nutrition for Health, Fitness and
Sport. 10th ed. New York, NY: McGraw-Hill
Science/Engineering/Math; 2012. ISBN:
0078021324
THANK YOU
