1. Protein Day 2 What are some dietary guidelines to ensure adequate protein intake Eat a variety of animal and plant foods Eat high-quality COMPLETE proteins –( meat, fish, eggs, poultry, milk, and cheese., all of these contain the type and amount of the essential amino acids necessary for maintaining life and promoting growth and development). What are the major functions of protein in human nutrition? It is the structural basis for body tissues Regulates metabolism Is somewhat of an energy source Protein is the main nutrient used in the formation of all body tissues. It is extremely important during childhood and adolescence.

2. Proteins Are proteins used for energy during exercise? 10% or more of daily energy intake comes from protein Protein as an energy source is more prevalent in aerobic exercise than resistance training. Proteins are loss through Urinary Losses Sweat Losses Gastrointestinal Losses

3. Proteins Adolescent athletes need more protein in their diet Strength type Exercise – ex. Weight lifters, bodybuilders and football players. Developing adolescence athletes and those beginning training should consume more proteins. These athletes need to consume an additional 200 calories a day Endurance Type Training – Ex. – soccer, lacrosse, basketball and ice hockey Need additional proteins because they may develop sports anemia because of the loss of protein during endurance training

4. Proteins General recommendations for protein intake for athletes 1. obtain about 15% or more of daily intake of energy from protein 2. Females may need more PROTEIN 3.Consume protein, preferable with carbohydrates before and after workouts. 4. Timing of intake of protein and carbohydrates is important. 5. Protein before exercise it may provide fuel 6. Protein 1-3hours after exercise may help to stimulate protein synthesis 7. Some studies show that a combination of protein and carbohydrates could be beneficial

5. Proteins Protein supplements Protein in supplements does not have any advantages over proteins found in foods. However, a supplement or powdered milk into skim milk will provide substantial amounts of HIGH QUALITY PROTEIN ( has all 9 essential amino acids) Supplements should be used as extra NOT SUBSTITUTE for food sources.

6. Chondroitin and Glucosamine Chondroitin is made from cattle cartilage Helps form the structural basis for cartilage Cartilage is a shock absorber and prevents bone on bone contact Glucosamine is made from shellfish Helps cartilage hold water to give the cartilage elasticity and resiliency

7. Athletic Protein Supplements Creatine HMB (Beta-Hydroxy-Beta-Methylbutyrate) Beta-Alanine and Carnosine Tyrosine Taurine Inosine Dietary Nitrate

8. Prolonged deficiency of protein rich foods could be expected to cause serious health problems. The intake of even small amounts of food protein mu be hazardous to individuals susceptible to food allergies or food intolerance. Dietary Protein normally does not cause any health problems with most individuals However excessive dietary protein can cause Liver and kidney functions. Moderate amounts is OK High intake can also cause bone and joint problems, such as gout. All supplements should be taken consciously and under the care of a nutritionist.