Protein Needs for Athletes

1
Protein Needs for Athletes

• The Benefits of Plant-based proteins

2
Protein Needs4,9

• RDAs grams of protein/kg of body weight
• Sedentary adult .8-1.2
• Infant 1.5
• Pregnant women 1.1
• Endurance athlete 1.2-1.4
• Strength athlete 1.6-1.7
• RDA for average adult 8-11 of calories should
  come from protein the average American consumes
  15 calories from protein
• To calculate your body weight in kilograms
  divide your body weight in pounds by 2.2

3
Metabolism during exercise 9

• According to the US DRI committee, a higher RDA
  is not warranted for healthy adults doing
  resistance or endurance exercise
• Because Americans, on average, consume more
  protein than they actually need, any increased
  need for athletes is most likely already being
  met
• Those who exercise more need more calories their
  absolute protein needs will be greater than less
  active people but will be met simply by consuming
  more calories

4
Metabolism during exercise 9

• While muscle fibers are protein, dietary protein
  is not needed for muscle growth
• For both ENDURANCE and RESISTANCE TRAINING,
  glucose and fatty acids are the primary fuel
  sources (glucose predominant fuel) protein is
  NOT

5
Metabolism during exerciseexcess protein? 9,10,
15

• Excess protein excess calories adds weight as
  FAT, not muscle (slows down performance)
• Intakes gt15 of calories or 2 grams protein/ kg
  of body weight
• burned for energy
• converted to fat
• Used for primary and structural roles (not muscle
  mass)

6
Metabolism during exerciseexcess protein? 10

• Muscle mass
• High protein diets have never been shown to be
  uniquely beneficial to athletes muscle size is
  not determined by protein
• Muscle size is determined by
• Training techniques
• Genetics

7
Animal ProteinAdvantages 14

• Complete protein source
• Higher BV, PER, NPE tied with soy for PDCAAS
• These numbers indicate that animal protein
  offers more nitrogen-retaining, anti-catabolic,
  and muscle building activity than plant-derived
  protein
• Examples whey, eggs, meat, dairy, poultry

8
Animal ProteinDisadvantages 2,11,19,14,17,18

• 1) Loss of bone calcium osteoporosis
• for every 10 g of excess protein intake, we
  lose 16 mg calcium (doubling protein intake
  increases calcium loss by 50)
• A) sulfur-containing amino acids
• B) high phosphorous levels
• C) cross-cultural comparison

9
Animal ProteinDisadvantages 5,7,8,9,12

• 2) Impairs Kidney function/ kidney stones
• 3) Increases risk for heart attack, strokes,
  cognitive impairment, mental diseases (dementia,
  Alzheimers)
• 4) Increases risk for cancer (breast, lung,
  colon, kidney, brain, prostate)
• 5) Dehydration (though this is true for excess
  plant protein as well)
• 6) Other disadvantages shorter life, body odors

10
Plant protein13,17,21

• Myth I cant get enough protein as a
  vegetarian.
• Fact
• The American Dietetic Association (ADA) holds
  that a plant-based diet that includes a variety
  of healthy plant-based foods provides all the
  protein you need
• Protein needs may be higher for those who
  consume protein from sources that are less well
  digested (cereals and legumes) however, typical
  protein intakes of lacto-ovo vegetarian and
  vegans have been show to meet and exceed protein
  requirements

11
Plant protein 9,16

• Dispelling other myths
• Vegetarians do not need to combine foods at each
  meal to get complete protein new studies show
  that incomplete proteins (plant proteins) eaten
  as much as twenty-four hours apart combine in the
  body to provide all the essential amino acids
  keyvariety throughout the day
• Soy complete protein

12
Plant ProteinBenefits of plant proteins1,14,21

• May reduce forms of certain cancer
• No cholesterol or saturated fat
• High in fiber, vitamins and minerals, complex
  carbohydrates, and antioxidants (reduce oxidative
  stress from exercising)

13
Plant proteinBenefits of soy protein1,5,6,12,14,1
9

• Soy complete protein
• PDCAAS soy protein is identical to that of egg
  whites and casein higher than proteins in beef
  and plant sources
• Lowers blood cholesterol levels
• Increases metabolism helps bodybuilders shed
  body fat helps build protein
• Isoflavonoids
• antioxidant function
• phytoestrogen function prevents CVD and
• osteoporosis
• Benefits associated with other plant-based
  proteins
• Examples tofu, tempeh, meat analogues, soy
• milk, soy flour, TVP
• 30 g/day recommended to reap these benefits

14
Plant ProteinExamples of protein content6

• 1 cup kidney beans..15 g
• 1 cup lentils..18 g
• ½ cup tofu14 g
• 1 cup soymilk (Silk)..6 g
• 1 veggie hot dog (Yves Veggie Dogs) 16 g
• 1 veggie burger (Boca burger).................13
  g
• 2 T peanut butter9 g
• ¼ cup walnuts.............4 g
• 1 slice whole wheat bread ..3 g
• 1 cup oatmeal6 g
• 1 cup cooked brown rice..9 g
• 1 cup quinoa.21g

15
Plant ProteinComparing values in all foods15

• Meat, poultry and fish 7 grams per ounce
• Beans, dried peas, lentils 7 grams per 1/2 cup
  cooked
• One large egg 7 grams
• Milk 8 grams per cup
• Bread 4 grams per slice
• Cereal 4 grams per 1/2 cup
• Vegetables 2 grams per 1/2 cup

16
Plant ProteinProtein checklist1

• Aim for
• 5 or more servings of grain each day (1 serving
  1 slice bread ½ cup cereal) 3 g
• 3 or more servings of vegetables each day (1
  serving ½ cup cooked vegetables) 2 g
• 2-3 servings of legumes (1 serving ½ cup cooked
  beans, 10 oz. nuts, 1 cup soy milk) 4-10 g

17
Real Life Examples of Protein IntakeOlympic
Athletes3

• Example marathoner running between 80-150
  miles/week cyclist riding 400-600 miles/week
• Nutritional profile from 357 elite athletes
• Their percentage of calories from carbs, fat, and
  protein closely resembles those of non-athletes
  (only major difference total calories much
  greater)
• Protein Males 1.5-2.2 g/ kg of body weight
• (14-19 of calories)
• Females 1.0-1.7 g/kg of body weight
• (12-15 of calories)

18
Real Life Examples(personal friends- diet of
mostly animal protein)

19
Real Life Examples of Protein Intake(personal
friends- diet of mostly animal protein)

• The diet (during training/competition)
• Between 2-4 g protein/kg body weight
• Between 30-50 protein/kg body weight
• Most protein from lean meat, eggs, casein, and
  whey protein (whey most popular supplement)
• 6-7 small meals/day (solid meal concentrated
  protein source fibrous vegetable liquid meal
  shake w/whey protein
• Every fourth day, add more complex carbs (yams,
  oatmeal, brown rice, beans)
• Many abstained from red meat no alcohol no
  additives other than spices (no salt, sugar,
  dressings, soy sauce, etc.)

20
Real Life Examples of Protein IntakeFamous
Vegetarian Athletes20

• Carl Lewis, Olympian of the Century,
  Olympic medalist in track
• Ruth Heidrich, Ironman triathlete,
  age-group record holder
• Martina Navratilova, tennis champion
• Desmond Howard, Heisman trophy winner
• Stan Price, world-record holder in bench
  press
• Bill Walton, NBA Hall of Famer
• Dave Scott, six-time Ironman champion and
  first inductee into Ironman Hall of Fame
• Phoebe Mills, Olympic medal-winning gymnast
• Lucy Stephens, triathlete
• Billie Jean King, tennis champion
• Bill Manetti, powerlifting champion
• Bill Pearl, four-time Mr. Universe and
  bodybuilder
• Al Oerter, discus thrower and winner of
  four Olympic gold medals
• Keith Holmes, WBC World Middleweight Champion
• Robert Parish, one of the NBAs 50
  Greatest Players
• Jack LaLanne, fitness legend and media star
• Edwin Moses, two-time Olympic Gold medalist
  in hurdles
• Sally Eastall, marathon runner

21
Vegetarian Bodybuilders

• Bill Pearl Robert Hazeley
  Robert Cheeke (vegetarian) (vegan)
  (vegan)

22
Bill Pearl says

• Titles
• Mr. California 1953
• Mr. Southern California 1953
• Mr. America 1953
• Mr. Universe 1953
• Mr. USA 1956
• Mr. Universe 1961
• Mr. Universe 1967
• Mr. Universe 1971

• "With each succeeding year the diet (lacto-ovo
  vegetarian), I've felt better. I'm more healthy,
  I can train with more energy, and I'm not as much
  of a "hard guy" as I used to be. I've become more
  concerned with my fellow man and the other
  inhabitants I share the planet with. I have now
  been vegetarian for almost 20 years. We have no
  fish, fowl, or red meat in our diet. Yet I can
  still carry the same amount of muscle as I did in
  winning my four Mr. Universe titles. People can't
  believe it. They think that to have big muscles
  you have to eat meat - it's a persistent and
  recurring myth. But take it from me, there's
  nothing magic about eating meat that's going to
  make you a champion bodybuilder. Anything you can
  find in a piece of meat, you can find in other
  foods as well."

23
Take home points (conclusion)

• Protein needs for endurance athletes 1.2-1.4 g/
  kg body weight for body building athletes
  1.6-1.7 g/kg body weight
• The average athlete gets more than enough protein
  to adequately train (for both endurance and body
  building competitions)
• Excess protein only adds excess calories (since
  the primary fuel of our bodies during activity is
  glucose and then fat) which adds FAT, hindering
  athletic performance

24
Take home points (conclusion)

• While animal protein is a complete protein that
  is easily absorbed by the body, it has been
  linked to numerous chronic diseases
  (osteoporosis, kidney problems, heart attack,
  stroke, cognitive impairment, and cancer)
• Plant-protein can aid in the prevention of many
  diseases, lower cholesterol, fight against
  cancer, relieve oxidative stress during exercise,
  and boost metabolism, enhancing ones overall
  health and athletic performance

25
Take home points (conclusion)

• Soy is a complete source of protein that offers
  many advantages in health promotion
• While SERIOUS body builders have achieved optimal
  performance with the use of animal proteins, many
  vegetarian and vegan body builders have achieved
  similar success
• Plant protein provides all the essential amino
  acids to meet nutritional needs the key to a
  healthy vegetarian diet is VARIETY
• Vegetarian diets have been shown to be preventive
  in the development of numerous chronic diseases
  and can enhance the performance of seriously
  competitive athletes (both endurance and
  body-building athletes)

26
References

• Barnard, Neal D. and Jennifer Keller. Survivors
  Handbook. The Physicians Committee for
  Responsible Medicine.
• Breslau NA, Brinkley L, Hill KD, Pak CYC
  Relationship of animal protein-rich diet to
  kidney stone formation and calcium metabolism J
  Clin Nutr Endocrinol 198866140-6
• Burke, Edmund R. What Olympic Athletes Eat.
  Muscular Development Sports Fitness Magazine.
  October, 1999.
• Fielding, RA, J. Parkington J. What are the
  dietary protein requirements of physically active
  individulals? New evidence on the effects of
  exercise on protein utilization during
  post-exercise recovery. Nutr Clin Care. 2002.
  Jul-Aug 5(4)191-6.
• Goldfarb DS, Coe FL. Prevention of Recurrent
  Nephrolithiasis. Am Fam Physician 1999
  602269-76.
• Gregor, Michael. Plant-Based Sources for Key
  Nutrients. http//www.veganMD.org
• How Can I Get Enough Protein? The Protein Myth.
  The Physicians Committee for Responsible
  Medicine. www.pcrm.org
• How Will a Vegetarian Diet Affect My Athletic
  Performance. The Physicians Committee for
  Responsible Medicine. www.pcrm.org
• Insel, P., Turner, R.E., and Ross, D. (2004).
  Nutrition, Jones and Bartlett Publishers, Inc.
  Sudbury, MA.
• Kaufman, Traci L. Sports Nutrition.
  DietSite.com, Inc. http//www.dietsite.com/dt/spor
  tsnutrition/NutrientsAthletes/nutrients_2.asp
• Keon, Joseph. Diet Prevents Osteoporosis. Whole
  Health. 1997. http//www.gentlebirth.org/nwnm.org/
  Diet_Prevents_Osteoporosis.htm

27
References Continued

• Knight EL, Stampfer MJ, Hankinson SE, Spiegelman
  D, Curhan GC. The Impact of Protein Intake on
  Renal Function Decline in Women with Normal Renal
  Function or Mild Renal Insufficiency Ann Int Med
  2003138460-7.
• Mangels, A.R., Messina, V., and V. Melina.
  Vegetarian Diets. American Dietetic Association
  2003. http//www.eatright.org/Public/GovernmentAff
  airs/92_17084.cfm
• Misner, Bill. The Great Animal Versus Vegetable
  Protein Debate What Is The Best Protein For
  Muscle Growth? E-Caps Inc. Hammer Nutrition
  Ltd. 2000. Online. http//www.afpafitness.com/arti
  cles/AnimalvsVegetable.htm
• Nutrition for Athletes. Protein. Online. Health
  Goods. http//www.healthgoods.com/Education/Nutrit
  ion_Information/Nutrition_for_Athletes/protein.htm
  
• Powerful Proteins. Online. AskDrSears.com.
  http//www.askdrsears.com/html/4/T044400.asp
• Position of the American Dietetic Association and
  the Canadian Dietetic Association nutrition for
  physical fitness and athletic performance for
  adults. J Am Diet Assoc 199393691.
• Protein Overload. The McDougal Newsletter. Vol.
  3, No 1. January 2004 http//www.nealhendrickson.c
  om/mcdougall/040100puproteinoverload.htm
• Protein Quality. Soy Online Service, page 73.
  http//www.soyonlineservice.co.nz/pt73.html
• Vegetarian and Vegan Famous Athletes.
  www.veggie.org
• Vegetarian Diets position of the American
  Dietetic Association and the Dieticians of
  Canada. Dieticians of Canada. 02 June 2003.
  http//www.dietitians.ca/
• Special thanks to Melina Bell, Vivian Camphor,
  Maria Popova, Bryan Corey, Kent Schmor, Ron
  Nirenberg for sharing information about their
  diets and training habits and for providing
  pictures of themselves

28
Hockey Nutrition
29
Anaerobic vs Aerobic

• Hockey is primarily an anaerobic sport,
  consisting of intense, short (30-45 second)
  shifts. See Figure 13.8 in text- ice hockey is
  9010 ATP-CP Lactate systems Oxygen system
• Training programs focus on building power in
  muscles and explosive movements.
• Yet, a good aerobic base is needed for better
  efficiency in carrying

oxygen, storing glycogen in muscles, and clearing
the anaerobic system of waste.
30
Pre-game Nutrition What and When to Eat

• Focus on complex carbs Bagels, whole grain
  breads and fruits like bananas and oranges (these
  foods digest slowly and provide long term energy)
• Large meal 5 hrs before competition and a small
  snack about 2-3 hrs before
• Slow Carbs Oranges, peaches, grapefruit, ice
  cream, carrots, milk, fruit yogurt
• Fast Carbs Bananas, chocolate, juice, cooked
  potato, white rice, white bread
• Eating too many fast carbs before a game can
  cause an insulin rush that actually lowers blood
  glucose beyond what is was before-bad to eat
  candy bars before a game
• Also, avoid excess fats-absorbed slowly and cause
  slower transportation of oxygen by RBCs

31
Overall Daily Values For Hockey Players

• http//btc.montana.edu/olympics/nutrition/profile0
  4.html
• Sources of Calories should be
• Fat- 30 (Avoid saturated fats)
• Protein- 10-15
• Carbohydrates- 55-60

32
Pre-game Nutrition-What to Drink and When

• Differing opinions about when is optimal to drink
• Try to give body a store of about 400-600 ml
  (14-20 fl. Oz.) before game to prevent against
  dehydration
• Good to have fruit juice or sports drink about 2
  hrs before game (contribute carbs along with
  water). Carbs been shown to help with absorption
  of fluids. Also, replenishes electrolytes lost
  through sweating. Some European players drink
  warm tea.
• Avoid diuretics (caffeinated beverages and
  alcohol) and carbonated beverages (cause
  intestinal discomfort and lead to loss of water
  through feces)
• Players lose from 2-10lbs/game from water losses.
  Losing 2 of body fluids results in hampering
  players performance.

33
Post-game Nutritionthe Recovery Window

• Appropriate recovery divided into three areas
• -replenishing fluids (and electrolytes) to
  prevent future cramping and dehydration.
  Drinking water and sports drinks.
• -replenishing muscle glycogen stores
  through eating carbs and drinking sports drinks
• -fixing muscle tissue damage by eating protein
  and drinking sports drinks that include protein

• First thirty-sixty minutes after intense exercise
  known as muscle recovery window or glycogen
  window.
• Muscles can rebuild and reenergize 2-3 times
  faster in this time period.
• Leads to much less muscle soreness and higher
  energy the next day (important in back-to-back
  game situations)
• Road woes- easier to use carbohydrate-protein
  drink to refuel (lack of appetite, resources)

34
Protein for Hockey Players

• Recent research has found that sports drinks with
  41 (g) ratio of carbsprotein have beneficial
  effects in terms of glucose absorption. Protein,
  in this ratio with carbs, stimulates insulin to
  uptake glucose into cells beyond the level it
  normally would when consuming carbohydrates
  alone. Too much protein can slow re-hydration
  and glycogen replenishment.
• Protein is also needed to repair muscle tissue
  tears in third phase of recovery process.
• 1.5g protein/kg body weight is the normal overall
  requirement for professional hockey players (this
  is .68g/lb). It is recommended that 65-70 of
  this protein come from animal products.
• Average player in NHL 198lbs x .68g/lb 135 g
  protein/day
• The majority of players do use protein supplements

35
Antioxidants

• Free radicals build up during exercise-responsible
  for muscle cell membrane damage and post workout
  soreness.
• Vitamins E and C, good antioxidants.
• Sports drinks containing these antioxidants along
  with the 41 carbprotein ratio showed a 36
  decrease in muscle damage and large decrease in
  free radical formation in athletes who consumed
  them.

36
Accelerade

• Per 12 oz. Serving Accelerade
  Endurox R4
• Calories 140 280
• Total Carbohydrate
• 26g
  53g
• Protein 6.5 g 14 g
• Vitamin E 200 RDA 1330 RDA
• Vitamin C 200 RDA 780 RDA
• Glutamine 972 mg 2560 mg
• Arginine 238 mg 1727 mg
• Branched Chain Amino Acids 2719 mg
  1328mg
• Flavors
• Orange / Lemon Lime FruitPunch/Tang
• Sizes 28 Servings 14/28Servings

37
Tips for Optimal Recovery After Working Out

• Use high glycemic (fast carbs) to replenish
  muscle glycogen stores during recovery window
• Use sports drinks which promote optimal glucose
  uptake (41 carbprotein ratio)
• Limit fat and protein intake-slows re-hydration
  and glycogen replenishment processes
• Include antioxidants in post workout diet to
  reduce muscle soreness.

38
Bibliography

• Boyd, Joel. Fuel Up for Injury Prevention.
  Pacific Health Laboratories, Inc. Accessed 28
  November 2004. Available from
  http//69.94.64.50/poweringmuscles.com/artic
  le.php?article_id28
• Burke, Edmund. Hydration Needs For Youth
  Players. Pacific Health Laboratories, Inc.,
  2003, accessed 28 November 2004. Available
  from http//69.94.64.50/poweringmuscles.com
  /article.php?article_id26
• Goldberg, Paul. Hockey Conditioning. Pacific
  Health Laboratories, Inc., 2003, accessed 28
  November 2004. Available from
  http//69.94.64.50/poweringmuscles.com/artic
  le.php?article_id22
• Goldberg, Paul. Nutrition, Recovery, and
  Performance. Pacific Health Laboratories, Inc.,
  2003, accessed 28 November 2004. Available
  from http//69.94.64.50/poweringmuscles.com
  /article.php?article_id25
• Hockey Nutrition Pre-game Nutrition. Sports
  Injuries Online, Inc., 2004, accessed 30 November
  2004. Available from http//www.hockeyinjuri
  es.com/nutrition/nutrition.asp
• McCrossin, Jim. Interview by author, 29 November
  2004, Philadelphia, PA. Email.
• Ropponen, Jukka. Eat Well-Perform Better.
  Vaughn Custom Sports. Accessed 1 December
  2004. Available from http//www.vaugh
  nhockey.com/goaltending_resources/nutrition_resour
  ce.htm
• Seifert, John. Bounce Back Faster After Hockey
  Games. Pacific Health laboratories, Inc.,
  2003, accessed 28 November 2004. Available
  from http//69.94.64.50/poweringmuscles.com/
  article.php?article_id29
• U.S. Olympis Athlete Profiles Male Ice Hockey
  Player. Montana State University-Bozeman,
  1998, accessed 30 November 2004. Available
  from http//btc.montana.edu/olympics/nutrit
  ion/profile04.html