NHM 315 1nd Edition Lecture 4 Outline of Last Lecture I Chapter 4 Outline of Current Lecture II Chapter 5 Current Lecture Protein Quality Proper amounts and types of amino acids Animal and plant proteins differ Animal proteins are termed complete Plant proteins are termed incomplete Protein Catabolism Amino acids are not stored for future use Amino acids can be used for energy Gluconeogenesis 4 kcal g Not the preferred source of energy for exercise Protein Recommendations as a relative amount 10 of total energy intake is typically equal to 0 8g kg day General guideline if energy intake is adequate 1 2g kg Recommended protein intake for vegetarian athletes General recommendation 10 Takes into account lower digestibility of plant proteins Energy intake should be sufficient Emphasize protein rich vegetarian sources Timing of protein intake Protein consumption before exercise Insufficient evidence to show benefits Protein consumption during exercise Some studies show benefits These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Protein consumption after exercise Take advantage of anabolic window Intake of protein above recommended levels Short term effects Short term high protein intake seems to be safe in healthy adults Adequate fluid intake needed to prevent dehydration Protein intake in relation need for CHO and fat Long term effects Increased calcium excretion Energy Restriction and Protein intake by athletes Long term substantial energy deficits More protein intake in athletes with disordered eating or eating disorders Long term Small energy deficits Pattern of eating may be small daily energy deficits Increasing daily protein intake is essential Intake of protein below recommended levels Body cannot maintain protein balance Skeletal muscle mass and functionality are reduced Immune system is negatively affected