Professional Diploma in
Sports Nutrition
Module 1
Lesson 3:
Proteins & Fats for Exercise
EQF Level 5
Professional Diploma
Protein
Structure of Protein
Structure of Protein
Amino acids
Essential Conditionally Non- Branched-
Essential Essential Chain
1. Isoleucine 1. Arginine 1. Alanine
2. Leucine 1. Valine
2. Cysteine 2. Aspartic acid
3. Valine 2. Leucine
3. Glutamine 3. Asparagine
4. Lysine 3. Isoleucine
4. Glycine 4. Glutamic acid
5. Methionine 5. Proline 5. Serine
6. Phenylalanine 6. Tyrosine
7. Threonine
8. Tryptophan
9. Histidine
10. Arginine
11. Selenocysteine
Essential Amino Acids
PVT TIM HALLs
Phenylalanine
Valine
Tryptophan
Threonine
Isoleucine
Methionine
Histidine
Arginine
Leucine
Lysine
Selenocysteine
Functions of Protein
➢ GROWTH & REPAIR of tissues and cells
➢ Enzymatic function- all enzymes are
proteins
➢ Transport function- Act as carriers for other
nutrients e.g. haemoglobin carries oxygen
➢ Hormonal function- e.g. insulin
➢ Immune function- antibodies fight illness
➢ Buffering function- maintain pH balance of
the blood
➢ Dietary energy- 4 kcal/ g (17KJ)
➢ Protein is the most satisfying nutrient
Energy Metabolism
➢ Amino Acid Metabolism: 10-15% of total energy
production
➢ Used as fuel in aerobic metabolism
Functions of Protein
Fed State Fasted State
• Amino acids travel to liver • Amino acids sent to
• Liver uses amino acids for liver from muscles
protein synthesis • Converted to
• Excess converted to glucose glucose
or fatty acids • Used for energy
• Stored as glycogen or in
adipose tissue
• Excess amino acids can also
be sent to muscle for protein
synthesis
Protein Requirements
WHO: recommends 0.80g/kg body
weight per day
Or 0.36g/lb body weight for the
average adult
However
➢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
Protein Requirements
Group Protein intake Protein intake (g/lb/day)
(g/kg/day)
Sedentary Individual 0.80 0.36
Elite endurance athletes 1.2-2.0 0.54 – 0.90
Moderate-intensity endurance athletes (a) 1.2 0.54
Recreational endurance athletes (b) 0.8-1.0 0.36-0.45
Team sports/power sports 1.4-1.7 0.63-0.77
Strength/resistance athlete 1.5-2.0 0.68-0.90
Athlete on fat-loss programme 1.6-2.0 0.72-0.90
Athlete on weight-gain programme 1.8-2.0 0.81-0.90
Adapted from Burke & Deakin, Clinical Sports Nutrition, 3rd Edition,
(a) Exercising approximately four to five times per week for 45-60 min
McGraw-Hill Australia Pty Ltd, 2006,
(b) Exercising four to five times per week for 30 min at a moderate intensity Fink & Mikesly, Practical Applications of Sports Nutrition 4th ed. 2015
Sarah
➢ Elite recreational soccer player
➢ Trains 3 times a week
➢ Weight trains once a week
➢ Weight 58kg/127.6lbs
Protein Requirements
Group Protein intake Protein intake (g/lb/day)
(g/kg/day)
Sedentary Individual 0.80 0.36
Elite endurance athletes 1.2-2.0 0.54 – 0.90
Moderate-intensity endurance athletes (a) 1.2 0.54
Recreational endurance athletes (b) 0.8-1.0 0.36-0.45
Team sports/power sports 1.4-1.7 0.63-0.77
Strength/resistance athlete 1.5-2.0 0.68-0.90
Athlete on fat-loss programme 1.6-2.0 0.72-0.90
Athlete on weight-gain programme 1.8-2.0 0.81-0.90
Sarah
Protein: 1.4-1.7g per kg
0.63-0.77g/lb BW
Daily Protein needs (kg):
Between (58 x 1.4) =81.2g
and (58 x 1.7) = 98.6g
81.2g – 98.6g Protein per day
Sources of Protein
What is Biological Value?
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
When 2 incomplete proteins are eaten together they can
compensate each other
Functions of Protein
High Biological Value (HBV) Low Biological Value (LBV)
Meat Plants
Poultry Legumes
Fish Grains
Eggs Nuts
Milk (cow, goat, soya) Seeds
Cheese Beans
Yoghurt Vegetables
Sources of Protein
Food Portion Size Amount of Protein (g)
Beef fillet steak (cooked-fried) 100g 30
Chicken breast skinless (cooked-roasted) 100g 33
Grilled salmon 100g 24
Cottage cheese 100g 13
Skimmed milk 200ml 7
Boiled egg 1 medium 6
Peanut butter 1 tablespoon 4
Cashew nuts 10 nuts 2
Tofu 125g 10
Quorn mince 100g 12
Sources of Protein
Too Much Protein?
➢ No advantage for performance
➢ 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 is largely
unfounded
➢ Excess protein was once thought to cause liver or kidney damage,
however this has never been demonstrated in healthy people
Fat
Functions of Fat
➢ Supply fuel for cells- 9Kcals/ g (38 KJ)
➢ ENERGY DENSE
➢ Provide essential fatty acids
➢ Act as a carrier for fat soluble vitamins (A,D,E,K)
and antioxidants
➢ Insulate the body and provide a reserve of energy
➢ Protective layer for the organs
➢ Form brain tissues, nerves cell membrane
➢ Main intake from unsaturated
➢ Omega 3 fatty acids may be of particular benefit
Structure of Fat
95% of dietary fats are triglycerides
Other forms of dietary fat are:
1. Cholesterol
2. Phospholipids
3. Sterols
4. Carotenoids
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 can’t burn fats as fast as carbohydrates
Fat as fuel for exercise
Energy Expenditure
Romijn JA. et al. (1993)
Light Moderate High Am J Physiol. 265(3 Pt 1):
(Intensity) E380-91.
Fat in the Athletic Diet
➢ During prolonged aerobic exercise in
endurance athlete – fat can contribute up
to 75% of energy
➢ Some endurance athletes adapt high fat
diets
- glycogen sparing
➢ High fat ( ~ 65-70% calorie intake) and low
CHO (< 20% calorie intake)
Fat Loading
Problems consuming high-fat diet:
✓Lethargy
✓Mild headaches
✓Fatigue
✓Impaired ability to perform
Currently insufficient evidence to
recommend that athletes “fat load” during
training or before competition
High fat diet v high carb diet
➢ Low carbohydrate diet = < 20% of calorie intake from CHO
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
How Much Fat?
Aim for a
American fat intake
College of between UK
Sports
Medicine 20 -35% Government:
<35%
(ACSM): of calories
20-35%
Sarah
2250 kcal/day
2250÷100 = 22.5 kcal (1%)
22.5 x 20 = 450 kcal (20%)
450 ÷ 9 = 50g
2250÷100 = 22.5 kcal (1%)
22.5 x 35 = 787.5 kcal (35%)
787.5 ÷ 9 = 87.5g
50g – 87.5g Fat per day
Fats During
Exercise
Not
Recommended
Professional Diploma in Sports Nutrition
Module 1
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